saturday 9/22 a little late, that's all (3100)

400 free swim

10 x 50 free @ :55
odds build / easy
even swim

8 x 100 IM order @ 1:55
drill/kick/drill/swim

4 x 100 free @ 1:35  
4 x 75 free @ 1:15    
4 x 50 free @ :50      
4 x 25 free @ :30      

2 x 100 free @ 1:35
2 x 75 free @ 1:15
2 x 50 free @ :50
2 x 25 free @ :30

1 x 100 easy

pulled off all flip turns - big break through (2200)

yardage acceptable but flip turns every wall. may not seem like much but the flip and the breath hold on the stream lines ... haven't been able to do an entire practice with all flips yet so yeah, i'll call it a break through. intervals still off but hey!

1 x 300 free @ 4:45 (used to be 4:00)                  }
6 x 75 free                                                            }
odds: kick / swim / kick (kick on back) @ 1:30   } x 2
even: swim @ 1:15 (used to be 1:05)                   }
12 x 25 IM order @ :30                                       }

1 x 100 easy

recovery already but it's the starting part of the season

Recovery Day

yeah ... after day 1 and easy one sounded good ...

* at :05 break - reco during the swim, not during the breaks
200 free
175 free
150 free
125 free
100 free
75 free
50 free
25 free

not even worth getting wet for but this is the starting part of the season

starting off fall the right way ...

200 free                                          }
6 x 100 50 IM stroke / 50 free        } x 1 with :10 break
200 free                                          }

1 x 300 free @ 4:45
4 x 100 free @ 1:35
1 x 200 free @ 3:10
4 x 75 free @ 1:15
1 x 100 free @ :50
4 x 25 free @ :30

1 x 100 free @ 1:35   }
1 x 75 free @ 1:15     } x 2
1 x 50 free @ :50       }
1 x 25 free @ :30       }

1 x 100 easy