400 Fly/Bk by 200, D/S by 50
400 Br/Fr by 200, D/S by 50
8x50 Odds IMO, Even's Free
4x
200 IM 3:10
2x100 Free 1:20
2x50 :50 IMO by round
Himsdale IM
200 Fly
200 IM
200 Back
200 IM
200 Breast
200 IM
200 Free
200 IM
All out for time
300 EZ
Total 5,300
Wednesday, May 26, 2010
Tuesday, May 18, 2010
FCA 5,000
200 Free
400 IM Drill
2x200 STK 3:00
2x100 IM 1:30
Rnd 1
25 Fly :30
50 Fly/Bk :50
75 Bk 1:10
100 Bk/Br 1:35
150 Br 2:20
200 Br/Fr 2:50
Rnd 2
25 Bk
50 Fly/Bk
75 Br
100 Bk/Br
150 Free
200 Br/Fr
Rnd 3
25 Br
50 Fly/Bk
75 Free
100 Bk/Br
150 FLy
200 Br/Fr
Rnd 4
25 Free
50 Fly/Bk
75 Fly
100 Bk/Br
150 Back
200 Br/Fr
200 EZ
4x
4x50 STK @ 200 Pace
:45/50
200 EZ btw rounds
200 WD
Total 5,000
FCA 2,000 (SENIOR PRE)
200 Free
2x200 IM kick
2x200 IM Drill
200 IM Under 2:50
16x50
4 of each STK
1. Drill :55
2. Swim :50
3. Bld :50
4. Fast :45
Total: 2,000
FCA 4,950
200 Free
4x100 Fr Drill @ 1:40
2x200
100 Swim/50 Bld/50 Hard
4x50 @:40
400 Free @ 6:00
4x150 2:15 (:30 R)
6x75 1:30 (:15 R)
400 Free @ 6:00
3x150 2:10 (:20 R)
4x75 1:30 (:10 R)
400 Free @ 6:00
2x150 @ 2:05 (:10 R)
2x75 @ 1:30 (:05 R)
200 WD
Total: 4,950
FCA 4,500
200 FR
2x200 No breath I/O flags @2:45
4x100 Build @1:20
8x25 Sprint @:20
2x500 Red (:20-30 R)
100 EZ
2x300 Red (:20-30 R)
100 EZ
2x250 Blue (:10-15 R)
100 EZ
2x200 All Out
5x100 @1:30 DPS
Total: 4,500
FCA 4,450
200 FR Catch w/Stick @3:30
4x100 Back w/paddles
8x50 BR 1P/2K @:55
200 FLY-Legal
10x100 Kick w/Fins @1:40
25 R-Flutter/25 L-Flutter/50 FLY on BK
10x25 FLY w/board HARD hands in middle of board
30x50
1-10 W/shoes for race from block
150 EZ
11-20 FR Race from block (no shoes
150 EZ
21-30 Fr w/Paddles and fins race from push
5x100
50 Fr drill/25 choice kick/25 DPS
Total: 4,450
Saturday, May 8, 2010
FCA, 2200 (SENIOR PRE)
200 Free
2x200 IM Drill @ 3:15
4x100 STK @ 1:45
8x25 Sprint @ :30
Stroke Lanes 2X
4x50
2x100 S/K/S/K
4x25 Fast @ :30
(Fly: Vulture
(Breast: Snowplow, cobra, half scoop, 4 second sweep drills)
(Back: Cheater, Catchup, Soldier flick,
3x100 Free DPS
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