Wed, 2100 yds

200 w/up
Technique for 500 yds
4x75 (50 kick hard, 25 swim)
10x50 pace Free on 1:00
100 ez
200, 150, 100, 50 pull/paddles

2800 yds

10 minute warm-up (I assume people did about a 500)

6x75 (50 kick hard, 25 swim)

8x100 all on the same interval. on 1:40 odds: Free ez, evens: IM hard (This set really kicked my trash, it was harder than it looked)
 50 ez

200 pull Free, 150 IM, 100 pull Free, 50 IM
50 pull Free, 100 IM, 150 pull Free, 200 IM

Monday

I only had 3 people today at the Monday 10-11 a.m. practice. I would love to get a few more. Since there were so few, I worked on technique most of the time

4x50 pace
 technique
8x25 count strokes
2x50 maintain strokes

1900+

10 minute warmup

10x50 (5 choice on 1:00, 5 free on 50)

(200 Free ez, 175 build choice, 150 Free ez, 125 build choice, 100 free, 75 build choice, 50 free, 25 fast)

I had to leave at this point due to feeling extremely sick. The swimmers did their own sets after I left.

2650 yds

10 minute warm-up

6x75 choice on 1:30   25 kick, 25 drill, 25 swim

10x100 Free pace on 1:30. Hold the same pace for all 10. 2min. rest after 5

100 ez

8x25 salo sets (15 sec. kick on wall, flipturn, 25 sprint)

400 pull (build within each 100)

2700 yds

5x200 SKIPS w/up
 1. swim Free
 2. kick
 3. IM drill
 4. pull
 5. swim Choice

8x25 IM order

400 pull or swim
4x100 Free pace on 1:30
300 pull or swim
4x75 (50 medium, 25 fast)
200 pull or swim
4x50 pace Free on 50
100 pull or swim
4x25 fast

The other three lanes worked on stroke technqiue

2700 yds. Sprint!

500 w/up

5x200 Free on 3:30
 1. swim
 2. 2x100, 5 sec. rest between
 3. 4x50, 5 sec. rest between
 4. 8x25, 5 sec. rest between
 5. recovery, no breathing in and out of flags

75 ez

15x50 Free
odds: base time    evens: base time -5
1. 1:00
2. 1:00
3. 1:00
4. 55
5. 1:00
6. 50
etc.

25 ez.

8x25 on 30, 25, 20, 15, repeat

100 ez

I promised a sprint day.