Thursday November 11th

We were at Dougherty Valley pool today, and an hour earlier because of the holiday. It feels good to be home before 8!

Warm-up
300 swim choice
6x50 progress 1-3/4-6
2x rest is opitonal

Kick-no fins board optional
200 on :10 rest
6x25 on :25 make the base
3x
*Swimmers did not make the base, and probably half of them were just kicking straight through. I would have made them start over, except lane space was an issue, and I wanted everybody doing the main set together.

Main Set- with fins
2x50 on :40, :45 or :50
200 on 2:30/ 2:40 or 2:45
8 rounds
50's are choice make the base. Goal was to have about 5-7 rest
200's make the base cruise/fast. I had some kids swim the 200's backstroke/free by round.

24x25 on :30
Fly
#1 3r/3l/1 both
#2 2r/2l/ 1 both
#3 1r/1l/ 1both
4-6 were fly progress fast, faster, fastest

600 warm down
double arm back with brst kick
3 kicks one pull
by 25

Total yardage: 5850

Morning practice tomorrow, 6:30-8:30.