Wed 21-Dec is our last practice of our Fall Season.
Remember that the facility doesn’t open until 0700 this week.
So you must identify as a swimmer at the main door between 0545 and 0600.
Special Holiday Practices start next Wednesday
Wed 28-Dec, Thurs 29-Dec, Fri 30 Dec all 11:30-13:00
Then following New Year, special practices continue:
Tues 3-Jan, Wed 4-Jan, Thurs 5-Jan, Fri 6-Jan all 11:30-13:00
Please support as many of these special practices as possible.
Winter Season starts Monday morning 9-Jan-2012 0600
NOTE: Noon Military Lane Swim has been cancelled during all three weeks
starting today. Noon swim resumes Mon 9-Jan-2012
Warm Up:
- 200 Pull Mix
- 4 x (25 Kick IM, 25 Swim FS)
- 100 Pull Mix
- 4 x (25 Kick FS, 25 Swim IM)
Set 1: EN-1
- 500 FS with every 4th length BK (or other)
- 50 Easy
Set 2: 3 x through –
- 25 FL – 25 FS
- 25 BK – 25 FS
- 25 BR – 25 FS
Work starts, wall, Finish
Each 50 on 1:15 – so push walls!
Set 3:
- 4 x 75m on 1:30 swum as
25 Easy, 25 Medium, 25 Fast - 50 Easy
- 2 x 75m on 1:30 swum as
25 Easy, 50 Fast
Swim Down: 50 Easy