Wednesday Sept 11.2013

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand”  Vince Lombardi

C13 A

WARMUP

14 x25 streamline 10m dk then perfect free on :45

12×50    1) cu/s  2) 6kick/s  3) half recovery/swim on 1:10

              4) arm cross k/s on 1:20

              5) pull 6) swim long on :50

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Pre set:

4×100 long pull with paddles… snorkel opt’l  on 1:50

30×75   –  c13 B to join … Harriet and Grace

GROUP A – Breesha, Alex, Oliver, Charlotte, Leah  GROUP B – Mitzi, Ali, Danielle, Cierra, Joel, Zach  GROUP C  Waverley, Harriett, Grace, Dylan

10 on 1:25/1:30/1:35 – 1 min rest

8 on 5 sec less – 1 min rest

6 on 10 sec less – 1 min rest

4 on 15 sec less – 1 min rest

2 on 20 sec less

400 ez dolphin kick with fins

______________________________________________ 4000 m for c13A  Harriett and Grace 2650m

C13 B –

WARMUP

8 x25 streamline 5-10m dk then perfect free on 1  …

12×50  

1) cu/s 

2) 6kick/s 

3) half recovery/swim on 1:20          

FASTER PACE TIME FOR ISABELLE, KAY, ZOE, COLIN   SLOWER FOR MADISON, ANTON, JOSH, JORDANNA

THEN 30X50

10 ON 1:10 / 1:20  THEN 1 MIN REST

8 ON 1:05 /  1:15 THEN 1 MIN REST

6 ON 1:00 / 1:10 THEN 1 MIN REST

4 ON 55 / 1:05 THEN 1 MIN REST

2 ON 50 / 1

__________________________________________________________ 2300 c13 B