2010-01-15 FRI
taping?
- tapering: girls start ahead of boys, weights:begin reducing weight lbs./increase reps starts Mon. 1/18. for girls. Boys on the next FRI. 1/22
22 PR's (only just a few were first time swims).. hard work paying off.
          RP         OC
Girls    72          98
Boys   73           95
WORKOUT:
WU 3-2-1 [13m]
K: 8 x 50's : 25 Hard down. Burst Finish ( start bodylength before flag) [8m]
Stations : 6 min. each. [~30min / 51min.]
1) taping. 25's
L1) Start. Turn x 2. => full lengths with turns. into 4 full strokes. 
L2) 50's pull - 25 Med. Hard + 25 Hard  ; 10sR
L3) 50's kick (board opt.) : alt. 50 hard, 50 ez ; 10sR
L4) 50's with 8 streamline jumps on deck, 8 wall dips on far end., 8sR
L5) continuous.
L6) 100's w/fins. IM order.: 10sR
[ WP at end? ~ 9min. or vertical kick sets holding PB out of water. 30 sec. sets, change kicks ; 10sR]