Nov 11, 2009 - Day 3

Dryland
Stretching
excercise


Water:
WU: 
200S, 100K, 100S, 100P, 50K [550yd / 11min]


Fins tryout today (sign sheet near sign in)


[start 7:42pm, 12min/23T /300yd/850T end 7:54pm]
12 X 50's Knb, IM order, 8sR 

Freestyle
drill - free
2X
{
50 pivot drill 12K, 50S
50 pv 6K, 50S
25 pv 12, 75S
25 pv 6, 75S
[6min]
} 
[start 7:55pm, 12min, end 8:07pm]

2X 
{3X 75Free, 1X75choice, 15sR}
 [11min, end 8:18pm]


Backstroke
mechanics talk [2min] rotation. thumbs up pink enter. arm bends underneath you like arm wrestling.

[start 8:20pm]
12X 50's Back. 10sR [9min. end 8:29pm ]
1 min. rest.

back turns: 10-15min. (flags to count strokes to wall. turn = strokes-1: then turn practice)

[start 8:41pm]
Back ladder:
25 Back, 25 Choice, 50 Bk, 50Chc, 75Bk, 75 Chc, 100Bk, 100Chc.
 25 35sx2=1:10
50's 50sx2=1:40
75's 1:20x2:2:40
100 1:40x2=3:20
[9min end 8:50pm]
50ez

Dive sprint 50's til 8:58