August 3, 2010 Practice

600 WU
12 x 50 - 4 on :50 - 4 on :45 - 4 on :40 - long and smooth
10 x 100 on 1:45
- kick first 25 on your back
- free on 2nd 25
- kick 3rd 25 on your back
- stroke on 4th 25
16 x 50 on about the :50... feel it out.
- 1 easy free
- 2 free stroke build
- 3 smooth stroke
- 4 stroke @ 200 pace
100 easy
12 x 25 on whatever
- easy
- FAST 12-1/2 then easy
- easy
- FAST the whole way.
100 loosen.