Thursday 9/17
Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice.
Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips
300 free
200 pull
100 IM drill
8x50 run to half, build middle 25, fast last half @:55/1:00
Shallow end- run to the middle
Deep end- scull feet first to the middle
Main set...3xs thru:
3x100
8x25 @:35 kick
Fast, easy by 25
Rest 1:00
100s:
Rd. 1: 25 fly drill, 25 free, 25 fast fly, 25 free @ 1:40/2:00
Rd. 2: Descend 1-3 free @ 1:25/1:45
Rd. 3: Choice: 25 fast,25 easy @ 1:30/1:50
25s Kick:
Rd. 1: dolphin kick
Rd. 2: breaststroke kick
Rd. 3: flutter kick
12x25 @:30/:35
3 fast, 1 easy
Alternate 4 free, 4 choice no free
200 cool down
