Practices
from Pal
July 31
800 sw-dr
15 x 100 with flip - 50 kick - no board 1:50 - 2:00
- 50 swim fr ch
200 ez
3 x 200 pull pa-pu 4:00
[4 x 25 fly (5-10 m under water kick) 0:40
3 x [
[ 100 ez 2:00
300 dr-sc
Aug 3
800 sw-dr
600 ch kick with flip
8 x
50 fr 1:00
4 x 100 fr 2:00
2 x 200 fr 4:00
1 x 400 fr 8:00 hard
200 ez
8 x 100 im 2:00
200 25 running 25 sw
Aug 5
800 sw-dr
8 x 100 im (free hard) 2:00
6 x 100 kick 2:15
8 x 100 pull pu only 2:00
[ 8 x 25 fr Hard 0.10 rest
3 x {
[100 ez
2:30
400 sw-dr-scez
8 x 100 im 2:00
200 25 running 25 sw
Aug 7
800 sw-dr
[300 fr (3b - 5) 6:00 ez
3 x [3
x 100 kick 2:15 mo
` [6 x 50 ch 1:00 hard
200 ez
16 x 25 im 0:40
100 wd
Aug 10
800 sw-dr
16 x 25 kick fly ch 0:40
[200 fr 4:00
4 x [4
x 50 fly 1:00
` [100 ba 2:00
200 ez
16 x 25 pull 0:40
100 wd
400 - 25 running 25 sw
Aug 12
800 sw-dr
8 x 100 kick with flip fly-ch 2:00
800 rolling dr
800 - 75 sw -25 fly
800 - 100 fr - 100 im
400 dr-sc
Aug 14
800 sw-dr
600 ch kick
[400 fr 8:00 mo
3 x [
` [8 x 50 fr 1:00 hard (3)
16 x 25 im 0:40
200 wd
Aug 17
800 sw-dr
16 x 100 with flip & paddles 2:00
600 ch kick fr ch by 25
[8 x 50 fr 1:00 hard
2 x [
[100 ez ch 2:00
200
ch wd
Aug 19
800 sw-dr
[100 ez kick 2:15
3 x [
` [4 x 25 hard kick 0:40
8 x 200 free 4:00 4th & 8th hard
200 ez
16 x 25 pull 0:30
400 im by 25
200 wd
Aug 21
800 sw-dr
10 x 150 free (3 5 7) 3:00
kick 3:30
16 x 50 im 1:00
200 ez
[4 x 25 fr (no breathing) 0:40
4 x [
[100 ba ez
100 wd
Aug 24
800 sw-dr
600 kick fly-ch with flip no board
8 x 200 (100 fr - 100 im) 4:00
200 ez
8 x 50 fr pull 1:00
16 x 25 fly-ch 0:40
200 wd
Aug 26
800 sw-dr
6 x 100 kick fr no fr 2:15
[4 x 100 fr (3 5) 2:00 hard
3 x [
[100 ez ch 3:00
12 x 75 im ord sp hard 1:45
50 ez
400 - 25 running -25 gninnur - 25
dolphin 25 sculling
Bob