FCA, 5300

200 Free

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

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

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

FCA, 2800 (SENIOR PRE)

200 Free

400 50 Kick/Dr

4x100 IM @ 1:30

200 IM Race

200 Br

200 BK

200 FLy

2x100 Bk

2 x100 Fl

2x100 Br

4x50 STK @ :45

200 WD

Total, 2,800

FCA 2,900 (SENIOR PRE)

200 FR 50 B-3/50 B-4 @ 3:00

8x50 K/D IMO @ 1:00

4x100 IM @ 1:40

200 FR Hard @3:00

Kick w/Fins 10x100

Odd: Around the World Flutter by 25 @1:40

Even: Fast Fly w/board @1:30

5x100 STK Race

Heats and cool down

200 WD