Different for everyone … Tuesday Jan. 13th,2015

20 min OYO warmup

Then

Lane 1 and 6 – Kick (if not in time trial)  ***back kick in lane 6 not 1

Adam, Aly, Waverley, Mateo choice,

Sofia dk,Katie and Mitzi back

14×50 on 2:00

• 4f/1ez

• 3f/1ez

• 2f/1ez

• 1f/1ez

Lane 2-  10×100 from push

Jenna- 1:23 down to 1:19 , Lee 1:13 down to 1:09, Jesse 1:12 down to 1:08

• 2 on 2:15

• 2 on 2:30

• 2 on 2:45

• 2 on 3

• 2 on 3:15

Lane 3 – 16×50 on 1:45 from push

• Gary – fly       4@42,4@41,4@40, 4@ better than 40

• Josh N – fly    4@41,4@40,4@39, 4@ better than 39

• Josh A – free  4@37,4@36,4@35,4@ better than 35

• Eric – IM     4 fly @45, 4 bk @46, 4 breast@ 47, 4 free @37

Lane 4 – 12×50 on 2:30 from blocks

• Cam fly 40

• Sarah bk 42

• Colin free 35

• Charlotte breast 45

• Lucy 6 fly 40  7 breast 45

Lane 5 – 14×25 on 2:00

• Danielle – free 15 or better

• Isabella – free 17 or better

• Abby – free 16 or better

Last 1/2 hour warmdown:

24×50 on 1:15

1. 25 drill best /25 best stroke

2. 25 drill worst/25 worst stroke

3. build

4. p200 choice

2150 to 2800m