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

4000 yds

600 standard warm-up

3x 300
     200
     100
     2x50

1rst round: 300 Free, 200 pull, 100 kick, 2x50 choice
2nd round: 300 pull, 200 kick, 100 choice, 2x50 free
3rd round: 300 kick, 200 choice, 100 free, 2x50 pull

3x 50, 100, 50, 150, 50
   1rst round: 50's: fast, others: recovery
   2nd round: 50's recovery, others: fast
   3rd round: 50's: underwater, others: swim

100 w/down

4300 yds with fun stuff

200 Swim, 200 kick w/up

Widths: swim two times underwater from side.
Swim 4x under water
2xperimeter swim of the whole pool. 25 free swim, underwater width, 25 free swim, underwater width  (we were the only ones swimming this morning, which never happens.
8x25 Snake swim (odds: free, evens: underwater)

400 IM (50 drill stroke, 50 Free)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end

400 pull
4x50 on same interval as before
200 free swim, 5 pop-ups on each end

400 IM (4x100 IM)
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines

8x75 odds: Free, evens: IM/choice/free
8x50 Ascend