9/27/12

9/27/12 #1 – Pool Shut Down Next Thursday!

400 choice

4 x 100 kick with fins

4 x 50 drill/build (one arm drill, other arm down)

8 x 300, Free @ 5:00, Stroke/IM @ 6:00

1.  IM k/d/s by 25

2.  Free SLOW

3.  Stroke - good streamline/kickout/pullout/turns

4.  Free - 25 streamline kick/75 build x 3

5.  IM - s/k/s by 25

6.  Free - easy/fast by 50

7.  Stroke -

8.  Free - fast/easy by 100

200 easy (3600 meters)

9/27/12 #2 – Pool Shut Down Next Thursday!

400 choice

4 x 100 kick with fins

4 x 50 drill/build (one arm drill, other arm down)

8 x 300, Free @ 5:00, Stroke/IM @ 6:00

1.  IM k/d/s by 25

2.  Free SLOW

3.  Stroke - good streamline/kickout/pullout/turns

4.  Free - 25 streamline kick/75 build x 3

5.  IM - s/k/s by 25

6.  Free - easy/fast by 50

7.  Stroke -

8.  Free - fast/easy by 100

200 easy (3600 meters)

9/27/12 #3 – Pool Shut Down Next Thursday!

400 choice

4 x 100 kick with fins

4 x 50 drill/build (one arm drill, other arm down)

7 x 300, Free @ 5:30, Stroke/IM @ 6:00

1.  Free SLOW

2.  Stroke - good streamline/kickout/pullout/turns

3.  Free - 25 streamline kick/75 build x 3

4.  IM - s/k/s by 25

5.  Free - easy/fast by 50

6.  Stroke -

7.  Free - fast/easy by 100

200 easy (3300 meters)

9/27/12 #4 – Pool Shut Down Next Thursday!

400 choice

4 x 100 kick with fins

4 x 50 drill/build (one arm drill, other arm down)

7 x 300, Free @ 5:30, Stroke/IM @ 6:30

1.  Free SLOW

2.  Stroke - good streamline/kickout/pullout/turns

3.  Free - 25 streamline kick/75 build x 3

4.  IM - s/k/s by 25

5.  Free - easy/fast by 50

6.  Stroke -

7.  Free - fast/easy by 100

200 easy (3300 meters)

9/27/12 #5 – Pool Shut Down Next Thursday!

400 choice

4 x 100 kick with fins

4 x 50 drill/build (one arm drill, other arm down)

6 x 300, Free @ 6:30, Stroke/IM @ 7:30

1.Free SLOW

2.Stroke - good streamline/kickout/ pullout/turns

3.Free - 25 streamline kick/75 build x 3

4.IM - s/k/s by 25

5.Free - easy/fast by 50

6.Stroke -

200 easy (3000 meters)

9/27/12 #6 – Pool Shut Down Next Thursday!

300 choice

3 x 100 kick with fins

4 x 50 drill/build by 25 (one arm drill)

5 x 300 @ 30s rest

1.Free SLOW

2.Stroke - good streamline/kick out/turns

3.Free - 25 streamline kick/75 build x 3

4.IM - k/d/s by 25

5.Free - easy/fast by 50

200 easy (2500 meters)