Thursday Dec 18th 2008

Today's Practice
6:00 pm - 7:30
whitney coached swim center SCY diving well
swam with amy and tyler
beside ned larry brandon and desiree http://www.desireeficker.com
dove in around 6:08

warm up
assigned 3 x 300
did 2 x 300

5 x 50 on 45
4 at 500 pace held 31's & 2s
1 fast

4 x 25 on 30

5 x 100 on 1:30
4 at 500 pace went 1:02's
1 fast went 58

4 x 25

5 x 200 on 3:00
4 at 1650 pace went 2:13, 2:10, 2:08, 2:07
1 fast went 2:01

50 easy

5 x 50 on 50
4 at 500 pace
1 fast went 27

4 x 25 on 30

assigned: 5 x 100 k with fins on 1:30 / 4 at 500 pace / 1 fast

did: kicked 100, then 3 50's / then 100 fast went 1:06

4 x 25

assigned 5 x 200 on 3:00 / 4 at 1650 pace / 1 fast
did: skipped 4
changed into B70

200 fast from a dive
easy speed 2 beat kick
went 1:55

100 easy