October 17th 2007

Warm up:
50 Free @ 50
50 Back @ 55
50 Free @ 50
100 Back @1:40
50 free @ 50
200 Back @ 310
Plus 10 or 20 to those intervals

6 x 50 Kick @ 60 -55- 55 - 50 70 - 45 / + 5 / + 10

Main Set
2 x through this set:
2 x 25 @ 60 ! ALL OUT!
100 easy @ 230
2 x 25 @ 50 ! ALL OUT!
100 easy @ 230
2 x 25@ 40 ! ALL OUT!
100 easy @ 230
Idea of this set is to not Die through it...it is choice stroke but if you're going 15. for the first 2 x 25s you want to hold 15. on the last 2 x 25s. This early in the season there is still a lot of rest on these sets but don't worry it will get harder as the season goes :) ! That was our first real taste of speed.
200 easy choice

Total 2000m
Yearly Total 33, 900m

October 19ths practice was an easy practice...We played a game of cards which depending on the card and its suit there was a different distance or idea behind it. Total was ~ 2000m If you are interested in more detail either a) please ask me at the pool and i can show you the list or talk to anyone who was there :)! If you can not help but know exactly the list then feel free to email me and Ill send it over! Have a good weekend!

New Yearly total: 35, 900m!