Unlock the Door!

400 rev im

15 x 50 dk/do with fins on :55

8 x 25 fk sprint with dragsox on :45
Take sox off after 4

20 minutes breast technique work

13 x 25 Fly with fins on :30

Free time

Becca's Choic

SCY Silver

500 Breast, alt between pull downs and no pull downs on breakouts

12 x 50 on :55
5 Strokes of fly/free down and Back on the way back

12 x 25 fly on 1:00
Sprint with climb outs

16 x 25 sprint kick on :45
1-8 with dragsox; 9-16 without

8 x 50 on 1:30
Scull down/breast back

Turn time

Bobs

Touch the Wall

Silver Group, SCY

20 x 50 Back; 2x[5 on :55, 5 on :50]

20 x 25 Fly
[1-10 on :40 no fins, 11-20 on :30 w/ fins]

20 x 50 FK/DK SLOB on :55
w/DragSox & Fins

20 x 25 Sprint w/ Fins on :30
with climb outs

20 x 25 Back to Breast turns in the deep end on :40

20 Deep Water flip turns with Vert Kick and with fins

It's not slime...it's mucus

SCM

1000 Free w/ snorkels, fins, paddles  EN1

100 Back on 1:55  EN2
2 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
4 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
6 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
8 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2

12 x 50 on 1:00 EN2
[2 strokes fly/2 strokes brst]

deep water bobs

All Things Considered...

Dryland:

5 x {15 Rows
      {20 Backstroke Rows
      {25 Chest Flyes
      {50 Cruches
      {50 Leg Lifts

Swimming:  SCM

300 rev IM DKS

10 x 75 w/ paddles @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB w/ fins EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

Bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Live Hard...Die Free

300 rev IM DKS

3 x {75 Back on 1:30  EN1
      {125 IM (dbl Free) on 2:15  EN1

4 x{3 x 50 FK w/ fins on 1:00  EN2
     {4 x 25 FK Sprint on :45  SP3

4 x 75 Free on 1:15  EN1
3 x 50 Fly FAST on 1:20  EN3+
3 x 75 Free on 1:10  EN2
3 x 50 Back FAST on 1:20  EN3+
2 x 75 Free on 1:05  EN2
3 x 50 Brst FAST on 1:20  EN3+
1 x 75 Free on 1:00  EN2+
rest 1 minute
4 x 75 Free on 2:00  SP1
(hold under BT100 minus 5 seconds)

Recovery bobs in deep H20