Saturday 10/22
PRACTICE IS FROM 5:30-6:45am!!!
GO CUBS!!
Warm up-
300/200 swim
300/200 pull breathing every 3 strokes!
300/200 kick with fins
(900/600)
Drill set- with fins
12/8x50s
6/4- free- 25 right arm/25 left arm
6/4- back or fly- 25 right arm/25 left arm
(600)
Main set: (1800)
Odd: FR
Even: IM-FR (150’s), IM (100’s), IM order (50’s)
3 x 150 @ 2:45
3 x 100 @ 1:45
3 x 50 @ 1:00
(#1 free is easy, #3 free is fast)
2 x 150
2 x 100
2 x 50
(FR is build, IM is easy)
1 x 150
1 x 100
1 x 50
(All fast)
cool down
