Tuesday evening practice cancelled

February 5, 2013 evening practice will be cancelled.

Happy Tuesday!

600 choice warm- up

12x50 rest 10 (4 kick, 4 drill, 4 swim)

4x100 swim descending 1-4 rest 15

4x200 with fins rest 15 50 kick/ 50 swim

4x100 pull rest 10

9x50 rest 10 breathing 3/5/7 by 50 (3x)

200 easy

Thursday Evening Practice

Important!!! There will be no evening practice, January 17. Have a nice weekend. See y'all Monday

Warm-up 200 swim, 200 kick, 200 pull
6x50 breakout (first 20 strokes hard) rest 15
3x (4x50 build, 2x50 non-free, 2x50 hard kick) rest 15 after each 50
300 pull
3x100 descending 1-3 rest 15
6x50 (25 right arm, 25 left arm)
200 easy

Happy Monday! 15 more days till Christmas

600 choice warm-up
5 minute kick alternating 50 hard/50 easy
4x100 broken 75 build rest 15/ 25 hard rest 20
6x50 hard in between flags rest 15
400 pull with snorkel build by 100
4x100 50 hard swim/25 hard kick/25 easy rest 20
4x50 taking the fewest amount of strokes/long
4x150 100 free/50 breast rest 15
200 easy

Happy Wednesday!

600 Warm-Up (200 swim/100 choice)
8x25 underwater rest 30
6x50 descend stroke count 1-6
3x (200 pull rest 20/2x100 swim rest 15/ 2x50 kick rest 10) 1 minute in between each set
6x50 build 1-6 rest 15
6x75 rest 15 ( Free, stroke, Free)
200 easy

Update!!! There will be no Thursday morning or evening practice November 15, 2012 due to a college swim meet. Practice will resume Monday morning in our normal time slot.

Thanks!