Thursday 1/9

WARM UP: 1000 

do the following 4x;

100 TSFGC-up

75 IM-FR drill

50 FR kick w/board (no fins, no splash)

25 choice fast (no FR)



MAIN SET: 1800 [900]

[skip] 400 FR pull w/paddles (MDPS)
   
     8 x 50 FR @ interval that gives :10 rest

[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)

     6 x 50 FR @ interval that gives :05 rest

[skip] 200 FR w/fins (build arms, +2 strokes every 50)

     4 x 50 FR @ interval that is just make, under :05 rest

Practice Canceled

LT has canceled school for tomorrow.  No practice

Saturday 1/4

Warm Up: 600

600 (100 IMO drill / 100 TSFGC-up)

Main Set: 2100

Do the following 3x through;

3 x 200

100 kick w/board

                Round 1: 4/3/2/1 fast FL breakout strokes by 50, then FR to the wall

                Round 2: 9/7/5/3 fast BK breakout strokes by 50, then FR to the wall

                Round 3: 4/3/2/1 fast BR breakout strokes by 50, then FR to the wall

*FLIP ALL TURNS*

Thursday 1/2

WARM UP: 1000

Do the following 2x;

4 x 25 FR kick w/board (no splash)
4 x 50 IMO drill
100 FR pull (breathing 3's)
100 IM (MDPS)



MAIN SET: 1500 [900]

[6] 10 x 75 FR w/fins (hold <15 strokes a length) @ :10 rest

[6] 10 x 50 FR (build each 50) @ :15 rest

[6] 10 x 25 FR w/paddles (over kick, fast feet) @ :20 rest