2009-12-02 | Practice 15 :  Day after Relay Meet
long sets of medium/shorter dist... like 100's for the older  WU 3-2-1-1
Knb: 12x50 (Chc or IM order) 10sR:  1-6 1st half UW each 25 :: evens burst start of every 25 - 7 count [end 7:56pm]
A: 8 x 100's, 15sR [16min] 2X100 Stroke, 1XFree (Ian,  1 Strk, 2 Fr (Mac,  Freestylers.. 1 IM, 3 FR. (Schnelle, Brie,
IMers -> broken IM by 50. (Bailey,  B: 14 X 75's ( 
C:  20 x 50's, IM order by 25. [end 8:13pm]
Stations? Then I can work more individually. Lane 1: Gauntlets... shake it up. are already tired.

Stations: (6 min)  x6 = 36 min. + 1mR Transition = [42min]
1) pulling 50's. 5sR  2) 8x wall dips at far end of 25 chc stroke. 10 fist pushups at diving block end. SPRINT 1st half of each 25.
3) turtle / scull set  4) fins+paddles 200's (or 100's), 15sR,  IMers.. 50 Fly/ 50 Ba/100Fr  5) Swim. broken IM's at 50, 5sR, 20sR at the 200, continuous
6) Stroke Technique  Finish Set :