Day 15 - Mon - Dec 5 - 2011
Team Captains Vote 2, Dryland
get meet requests: Abbie H, Gillian, Josh, Brooke, Kelli, Sam, Emily, Zoey, Alexis, Riley, Isabella
Meet Warm-Up
4/300F, 150IM K, 150 Drill, 3x50 Build, 50 EZ, 2 X 25 Dive Sprints [950] ~22min

K: 8 X 50 { 2 Fly chest-knee-toes (on back), 2 Fr, 2  Fly, 2 Br/Chc } [400]

Drill Fly/Br  (Fly long-kick strategy)
25's

4 X 50 (Sprint Races for time) ~8:12pm 10min. 2 at a time.
Distance-ish Main set - ladder?
2 X 100 Stroke {not Fr, hard; 20sR} 
6 X 50 {50 Dr, Fast Swim 50, K Hard; } non-Fr
- scull set - (rest set)

4 X 100 {desc 1-2; 15sR} FR [400; 7min]
8 X50

Day 16 - Tue - Dec 6 - 2011
Day-Before-First-Meet

Meet Warm-Up
4/300F, 150IM K, 150 Drill, 3x50 Build, 50 EZ, 2 X 25 Dive Sprints [950] ~22min

Drill Ba/Fr

Shorter Sets

Starts, and w/25 Sprints