Foleyball

300 rev IM DKS

10 x 100 on 1:30/1:20/1:35  EN1-EN2

10 x 25 Sprint Kick SLOB  SP3

Team Meeting

3 x 300 Back w/ :10 rest  EN1

15 Minutes of Backstroke Turn Practice

Buzz look...an alien!

Dryland:

4 x {1 minute wall sit
      {30 second plank
      {5 burpees
      {25 right side crunches
      {25 left side crunches
Max pullups

Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1

      {3 x 25 Sprint Medley on :30 SP3

Team Meeting - Website, Goal Sheets, IMX handout

1 x {12 x 50  DK/FK SLOB w/fins on :55 EN2

      {1 x 400 back or IM on 7:00 EN1

      {8 x 50  DK/FK SLOB w/fins on :50 EN2

      {1 x 400 back or IM on 7:00 EN1

      {4 x 50  DK/FK SLOB w/fins on :45 EN2+

15 x 25 on 1:00 EN2+

in deep end work on turns

for fly,back,free at least 5 DK off each wall.

50 climb outs

Let the Sun Shine In

5 x {25 leg lifts
      {25 crunches
      {25 left side crunches
      {25 right side crunches
      {10 push-ups

300 rev IM DKS

20 x 50 DK/FK SLOB w/ fins on :55  EN1

Team Meeting

• Discuss start of new season
• Highlight IMX Games and AK AG Champs
• Outline remainder of week

200 CH 

Girls:

10 x 100 Free on 1:45  EN1

Boys

10 x 50 Tough Guys on 1:20  EN1+

1 perfect pushup at each end

All

500 IM

War Horse

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

Porkins...stay on target

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40  EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
      {3 x 25 Sprint Medley on :45  SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30  EN2
8 x 25 Free 3 Breaths/25 on :30  EN1
4 x 25 Fly on :35  EN2
6 x 25 Free 2 Breaths/25 on :35  EN1
6 x 25 Fly on :40  EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45  EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30  EN2

100 CH EZ

Drifting....Falling

12 x 50 Free on :50 EN1
paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30,    Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2

100 CH EZ

6,300 yards

Ride Your Pony

1 x 300 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 8:00 BOSS EN2-EN3 [350 Swim Build/150Sprint Kick w/fins]

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1