3800 yds

Subbing for Heidi

600 standard warm-up
100, 200, 300 Free, 250 choice, 150 choice, 50 choice

3x    200 get out each 25. Deep: dive or jump. Shallow: 10 vertical jumps
        250 swim (100 medium, 50 all out sprint, 100 medium)
        100 IM
        50 choice
        optional 10 push-ups or 10 crunches

200 warmdown

3800 yds

600 standard warm-up

500 pull or swim
2x250 IM but double a stroke
400 pull or swim
2x200 IMO, 25 Free
300 pull or swim
2x150  Middle 50 was sprint choice
200 pull or swim
2x100 IM
100 pull or swim
2x50 choice

200 easy

There was a waterpolo tournament and so practice was a little short.

3500 yds

5x200
  1. Free
  2. 150 free, 50 choice
  3. 100 free, 100 choice
  4. 50 free, 150 choice
  5. choice

5x100
  1. kick
  2. 75 kick, 25 swim
  3. 50 kick, 50 swim
  4. 25 kick, 75 swim
  5. swim

Repeat, but from the bottom

5x200
  1. choice
  2. 150 choice, 50 free
  3. 100 choice, 100 free

etc

5x100 same reverse pattern

400 pull

3800 yds

200 swim, 200 kick, 200 pull w/up

2x 100 (50 worst stroke, 50 best stroke)
     200 (25 swim, 25 underwater kick, repeat)
     100 swim with long streamlines to the middle

2x  300 pull or swim DPS
     4x75 2 kick choice, 2 swim Free
     200 pull or swim DPS
     4x50 odds: choice hard, evens: Free recovery
    100 pull or swim DPS
    4x25 Race Pace

200 warmdown

3900 yds

I was late today. Sorry about that. At least it gave everyone a chance to get about a 1000 of warm-up in. :)

5x200 Free or pull  2 on 3:00, 1 on 2:45, 2 on 3:00
4x150 (middle 50 fast)
5x100 Free 2 on 1:30, 1 on 1:20, 2 on 1:30
4x50 recovery
5x100
4x150
5x200