November 5th--Afternoon Practice

We did about 20 minutes of dryland (plyometrics, running and pushups) before we got in the water.

Warm-up
200 Kick
100 Pull
100 Swim
2 Rounds :10 rest everywhere

8x25 scull
Odds on your stomach
Evens on your back

Fins
Group that had 100% attendance this week and going to the meet:
400 25 strong swim/ 25 easy kick on your back on 6:00
4x100 Progress 1-4 speed and tempo by 100 choice stroke on 1:30
2 Rounds

100 Easy

4x25 12 1/2 fast 12 1/2 easy. Odds F.A.D.
2x25 F.A.D. All fast

200 Loosen then out

Group that didn't have 100% or not going to the meet
600 25 strong swim/25 easy kick on 7:00
4x100 on 1:30 progress 1-4

Pull
4x300 on :15 rest
Breath 3/9/7 by 100

Dives
3x25
#1@75%
#2@85%
#3@95%
100 Easy
One more fast dive

200 Loosen then out.

Swim meet tomorrow. I'm expecting fast swims, and lots of improvement from the last meet.