Wednesday Jan 19th am

• 6×75 as 1)fr/bk/br  2)bk/br/fr   1:45

• 4×225 free with paddles 3/6/9/12         20sr                                                                             as  breathe every 3, 6 dk off every wall, 9 lengths, 12 strokes/length

9×200 on 5:00  Full effort 200’s (kick and swim same per 200)

1. 200 kick

2. 175 kick/25 swim

3. 150 kick/50 swim

4. 125 kick/75 swim

5. 100 kick/100 swim

6. 75 kick/125 swim

7. 50 kick/150 swim

8. 25 kick/175 swim

9. 200 swim

warmdown

12×25 perfect technique choice  :40/:50/1:00

3300m

Thursday’s main set 8 broken 100’s on 5:00 … fly and breast in am/free and back in pm… as follows:

Thursday am

• Fly set = Annie, Ashley, Brooke, Cameron, Lucy, Igor

• Breast set= Morgan, Charlotte, Gary, Eric, Emily

Thursday pm

free or back set

• Mackenzie, Jenna,Isabella, Catia, Carissa, Marie, Maddie