Saturday Nov 1 2008 

dick nichols SCY 

whitney coached 

7:00 - 8:30

swam with Tyler beside Amy, paul,  & Mary 

dove in at 7:10

did around 500 warm up 

assigned 20 x 50 on 1:00 holding strong faster than aerobic pace 

did the following 50's free working SDK 

1 - 3 went 28's & 9's 

4 skip 

5 - 7 went 28's 

8 skip 

9 & 10 went 28's 

extra easy 50 

skipped one 

then swam one skipped one held 27's 

assigned a long pulling kicking set 

did around 15 50's kick on 1:30 ish 

worked push offs, used easy speed held 33's - 36's 

assigned: 10 x 50 on 1:00 faster than aerobic 

did: swam one skipped one held 27's 

easy 100