Different strokes for Different folks… Friday April 27,2018

If going to meet finish at 4:15 or 4:30, if not finish at 4:45 

• 400 with fins DPS  4dkrule

• 4×100 flip into breast with double pullouts

• 4×50 dec to p200 1:00

preset:

3xthru:

• 100 pull build SR 2:00

• 2×50 kick descend 1:00

• 3×25 1)p100 2)15f/10ez 3)15ez/10f  :40

 Lane 3 Distance Free :Bryn, Maddie, Natalia and Tara

• 3x(4×100) dec to goal p400 on 2 by 3’s

Lane 2 Sprint free: Tom and Sam

• 3x through 25 from blocks, 25 ez, 50 from blocks, 100 ez on 8:00

Lane 4,5,6,

2x through IM set:

•  25free/ 25fly (work the fly) :50

•  25free/25fly/50 back (work the back) 1:50

•  25free/25 fly/50 back/75 breast (work the breast) 3:35

•  25free/25fly/50back/75 breast/100 free(work the free) 5:30

4:15-4:30 – 5 open turns, 5 flip turns, 5 dives  *** if attending the meet you are done

if not attending the meet do the IM set with the last 15 minutes being Kick:

12×50 kick 1:10  3 fast, 1ez, 2 fast, 2 ez, 1 fast, 3ez

Lane 7,8 reserved for swim a thon

Lane 1 Alex swim a thon makeup- do warmup then

4x(10×100) on 1:40

• 1-4)hold 1:36-6

• 5-7)hold 1:30-1

• 8-9) hold 1:25-6

• 10) hold 1:20-1

• 1:20 rest between rounds