Febuary 8th 2008 "Easy out"

400 Choice @ 8 min
6 x 50 kick alt. between 65-55 or + 5 / + 10

6 x 100 as odds 25 Underwater 50 breath 5-7 25 breast
Evens Backstroke working on a min. 6 kicks off each wall @220 /240

13 x 25 following this pattern : @ 50
1 scull
1 choice drill ( Eye position and focus (for balance) )
1 Fly
1 Choice swim

50 build strong to an easy speed
25 easy

Tiger sprint to finish off the Week!

Total Distance : 1750
Yearly Distance 122,000m

Febuary 6th 2008 The Challenge!

30 X 100

5 easy on 2 min/230
10 as 4 free
1 IM @ 145/2/215
15 as 3 @ 135 / 145 / 155 / 205
2 @ 125 / 135 / 145 / 155

Total Distance : 3 k :)
Yearly Distance 120, 300m

For most people this is the furthest set they have ever compeleted so congradulations for the effort and for showing up and not completely bashing the idea of a good hardy distance swim :)!

Febuary 4th 2008 The start of a fun week!

6 x 75 as 25 kick 50 swim 2 free 2 choice 2 free @ 130/145

8 x 50 4 k as fly/choice
4 swim dec. 1-4 @ 115 #4 aim to be Best time + about 5 seconds

MAIN SET :
3 rounds of this set :

8 x 25 odds easy swim choice
Evens 1 breath @45

2 x 50 as 1 build to about 90%
1 smooth @ 130

100 strong

Round 1 85% of your best time
Round 2 90 % of your best time
Round 3 (which we didnt manage to finish the 2 50s and last 2 25s in) 95% or basically all out!

Total Distance 1900m
Yearly Distance 117 300m

Febuary 1st 2008 "An old Favorite"

warm up : 300 Free @ 5 /530/6/630
400 IM @ 7/730/8
3 x 100 Kick /swim by 50 the swim = back @ 150/2/210


Main Set

7 x 200 @ 320-310-3-250-240-4-235 +10 /+ 20 / + 30
Or 5 as 410-4-350-5-435

4 x 50 back @ 55-60-65-70

Total Distance 2600m
Yearly Distance 115,400m