Day 40 - Mon, 2/1/2016 - from Season 2012-2013
Notes: TAPERING DAY 1
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{{DTR Double Time Rest}}
SMWU  5S-2K-2Dr-3x50Bld [850] 20min
K 12x25 {alt . 25 UW hard dolphin / 25 Hard Chc} 20sR ~11m [300/1350] ~f8:01pm
--1mR—
2 x { 3x 50’s Desc. 1-3., use nearest 20sR. Med Hard, Hard, Harder.} ~6m [300/1650] ~f8:08pm
--1mR--

Mini Set - Sprint Drill [All] 
6 X 25 Free
- Free w/Dolphin kicks... (1/2 x 25) + reg flutter free rest of 25; 15sR
500 People { DTR at the 500
500 Fr straight; Focus - stroke finishes
- 50 EZ + practice flip turns for 5min ~13min
5 X 100 Fr {10sR} Focus - hard streamline pushoffs with dolphins
- 1/2 length EZ + practice flip turns for 5min ~16min
5 X 100 Fr {20sR} Focus - strong pace ~17min
} /~47min [s1500/t3150]
100 EZ
-- join rest when done --

Everyone Else
2 X {Dist. Strokes; all DTR (Double Time Rest)
2 X 100 (Desc 1-2 as Med hard/Hard) ~5.5min
4 X 50 (all Hard ) ~5.5min 
} ~11min@ [800] /~s22min [/2450] ~f7:30pm

{if on time} Diving Well Kicks ~6min./~f7:38pm 
((OR fast-med-slow called))

4 X 75 Y.ourS.troke; Hard; DTR; ~8min [300/] ~f7:46pm
4 X 50 YS; Hard; DTR; ~5.5min [200/2950] ~f7:51pm

3 X Race 50’s from Dive; DTR; ~8min [3100]
100 EZ