Please see practices below that you may do between Dec. 23 and Jan 2 inclusive. If you are not doing the camp or travelling these practices are perfect. Swimming begins Wednesday, Jan 3, 2007.

PRACTICE 1

400 FREE
200 KICK
100 EASY
8 X 100 FREE ALTERNATE BREATHE
    15 SEC REST
16 X 50 CHOICE
    BUILD-REST 15 SEC.
100 LONG AND EASY

PRACTICE 2

400 FREE
200 PULL
200 KICK
100 EASY
16 X 50 CHOICE STEADY
    20 SEC REST
10 X 100 PULL
    LONG AND STEADY
    15 SEC REST

PRACTICE 3

500 FREE
200 KICK
100 EASY
6 X 200 FREE –
    ONE QUARTER BUILD
    30 SEC REST
12 X 50 CHOICE
    focus on start and perfect finish
    30 SEC rest—be very -very -very critical of the start and finish
100 LONG AND EASY

PRACTICE 4

500 FREE
200 DRILL
100 EASY
2 X 75 KICK
    2.5 MIN REPEATS
16 X 100 FREE—STEADY PACE
    30 SEC REST
100 EASY

PRACTICE 5

500 FREE
200 KICK
100 EASY
8 X 100 PULL
    30 SEC REST
16 X 50 FREE-HARD
    1.5 MIN REPEATS
4 X 100 PULL-EASY
    15 SEC REST

PRACTICE 6

400 FREE
200 KICK
100 EASY
4 times
    200 FREE STEADY 10 SEC REST
    50 CHOICE HARD 30 SEC REST…
8 X 100 PULL
    15 SEC REST

PRACTICE 7

500 FREE
2 X 100 KICK-STEADY
    30 SEC REST
100 EASY
8 X 100 FREE-STEADY
    10 SEC REST
10 X 100 FREE 15 SEC REST
    HOLD SAME TIME
100 EASY

Coach Duane Jones

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