Saturday 2/1

WARM UP: 600

600 choice (50 scull / 50 drill / 50 MDPS)



MAIN SET: 1900

400 FR pull
300 IM (50 4-4-4/12 / 25 fast)
200 choice kick

300FR swim w/paddles
200 IM (25 4-4-4/12 / 25 fast)
150 choice kick

200 FR swim w/fins
100 IM (fast)
50 choice kick

Thursday 1/30

WARM UP: [skip and go straight to main set for short work out]

15 min choice swim w/fins (no stopping)


MAIN SET: 2000

500 FR pull w/paddles

5 x 100 IM (descend 1-5)

10 x 50 FR swim w/paddles (1 fast , 2 easy)

20 x 25 IMO (25 fast, 25 scull, 25 fast, 25 kick, 25 fast. do that pattern for each stroke)

Triple Practice - January 2014

Don't forget about Troy's dry land from 7:30-8:00

Then please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday'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

Kenny's Everyday Specials:
$3 UV Mixed Drinks
$4 UV Bombs
$4 Fireball shots

No Practice

No practice tonight. LT closed again because of extreme temp. See you Thursday for triple practice.