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Wednesday August 9, 2006 - Free Style Total: 3800 |
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| Warmup: |
| 400 EZ Free |
| 300 Drill/Swim |
| 200 Drill Choice |
| 100 Catchup Drill |
| 1000 |
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| Pre-Main Set: |
| 300 Pull BC3 |
| 200 Pull BC5 |
| 3x100 Kick Free |
| 800 |
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| Main Set: |
| 5x200 2on+5, 2onLB, 1on-5 |
| 100 Catchup Drill EZ |
| 8x100 EZ +5, Fast LB, EZ +10, Fast LB |
| 1900 |
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| Cool Down: |
| 100 EZ |
| 100 |
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| 3800 |
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Thursday August 10, 2006 - IM/Stroke Total: 3200 |
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| Warmup: |
| 300 Free 300 Choice EZ |
| 200 Back/Breast |
| 8x50 IM Order 1:00 4-EZ 4-85% |
| 1200 |
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| Pre-Main Set: |
| 4x150 Free-Stroke-Free |
| 4x50 Free/Stroke Start From Middle |
| 800 |
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| Main Set: |
| 100 IM +30 |
| 200 50 Stroke-50 Free +15 |
| 300 100 Free - 100 Stroke - 100 Free |
| 400 IM |
| 1000 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 3200 |
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Friday August 11, 2006 - Free Style Total: 3600 |
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| Warmup: |
| 3x200 EZ-Drill-Swim |
| 2x: 100 EZ Kick 2x25 Fast Kick |
| 4x50 EZ/Build :55, 4x25 EZ/Fast :30 |
| 1200 |
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| Pre-Main Set: |
| 200 Flag to Flag |
| 4x100 1st,2nd,3rd,4th 25 Fast LB+15 |
| 600 |
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| Main Set: |
| 13x100 hold or better LB+5 |
| Break |
| 8x50 Beat 35 :50 |
| 1700 |
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| Cool Down: |
| 100 EZ |
| 100 |
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| 3600 |
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Wednesday August 16, 2006 - Free Style Total: 3400 |
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| Warmup: |
| 400EZ |
| 300 Drill/Swim, 3x100 Kick |
| 1000 |
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| Pre-Main Set: |
| 5x100 EZ-Build-EZ-Build-Fast -- 85%max |
| 100 Catchup Drill |
| 600 |
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| Main Set: |
| 100 Smooth +10 |
| 200 : 10s break at 150 then 50 Fast +10/100 |
| 200 NegSplit LB |
| 200 NegSplit LB |
| 200 : 10s break at 150 then 50 Fast +10/100 |
| 100 Smooth +10 |
| Break |
| 3x: 100 (LB,-5,-10) - 4x50: 1 on :45 , 2 on :40, 1EZ- Break |
| 1600 |
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| Cool Down: |
| 200EZ |
| 200 |
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| 3400 |
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Thursday August 17, 2006 - IM/Stroke Total: 0 |
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| Warmup: |
| 400 Choice |
| 0 |
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| Pre-Main Set: |
| 0 |
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| Main Set: |
| 0 |
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| Cool Down: |
| 0 |
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| 0 |
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Friday August 18, 2006 - Free Style Total: 3200 |
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| Warmup: |
| 400 EZ Free |
| 10x50: EZ-Build-EZ-25Fast/25Ez |
| 300 Pull BC3. 200 Pull BC5 |
| 1400 |
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| Pre-Main Set: |
| Kick: 2x: 100EZ, 2x50 25EZ/25Fast |
| 100 EZ Catchup |
| 500 |
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| Main Set: |
| 2x: 200EZ +5, 100 90% 1:50, 2x50 100% Full Recovery(2:00) |
| 8x25 Ez-Fast-Ez-Fast, 4 Fast |
| 1100 |
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| Cool Down: |
| 200Ez |
| 200 |
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| 3200 |
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Monday August 21, 2006 - Free Style Total: 3700 |
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| Warmup: |
| 400 Ez |
| 200 Drill, 200 Smooth |
| 8x50: Ez-Build, 8x25: Ez-Fast - 90%max |
| 1400 |
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| Pre-Main Set: |
| 600 Pull BC3 |
| 600 |
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| Main Set: |
| 400 NS LB |
| 200 NS LB |
| 400 NS LB |
| 200 NS LB |
| 300 Fast |
| 1500 |
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| Cool Down: |
| 200 |
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| 3700 |
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Tuesday August 22, 2006 - IM/Stroke Total: 3400 |
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| Warmup: |
| 3x200 Ez, Drill, IM Ez |
| 1000 |
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| Pre-Main Set: |
| 2x50: Ez-Build, 4x25 IM --2 rounds - BREAK |
| 400 |
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| Main Set: |
| 200 EZ +10 |
| 4x25 Im Order Fast :40 |
| 200 Ez +10 |
| 6x25 Stroke/Free All Fast :40 |
| ------ x2 |
| 400 IM (4x100 IM non-stop) |
| 1800 |
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| Cool Down: |
| 200 Ez |
| 200 |
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| 3400 |
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Wednesday August 23, 2006 - Free Style Total: 4200 |
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| Warmup: |
| 600 Ez |
| 400 Catchup-DPS-Single Switch-DPS |
| 300 BC |
| 1300 |
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| Pre-Main Set: |
| 2x50 Build, 4x25 Fast |
| 200 |
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| Main Set: |
| All on LB: |
| 100-200-300-400-500-400-300-200-100 |
| 2500 |
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| Cool Down: |
| 200 |
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| 4200 |
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Wednesday August 30, 2006 - Free Style Total: 4100 |
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| Warmup: |
| 200 Catchup, 200 Single Switch, 200 Swim |
| 200 Kick/Swim |
| 300 Kick |
| 8x25 Variables |
| 1300 |
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| Pre-Main Set: |
| 0 |
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| Main Set: |
| 5x100 +10 beat 1:20 |
| 5x100 LB beat 1:17 |
| 5x100 LB +10 beat 1:15 |
| 5x100 LB beat 1:15 |
| 5x100 -5 best average |
| - Break after each round of 5x100 |
| 2500 |
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| Cool Down: |
| 300 Drill/Swim |
| 300 |
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| 4100 |
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Thursday August 31, 2006 - IM/Stroke Total: 3300 |
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| Warmup: |
| 400 Chioce Ez |
| 200 Back/Brst |
| 300 Kick/Swim (K on back) |
| 900 |
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| Pre-Main Set: |
| 8x25 IM Order |
| 8x50 Stroke/Free |
| 600 |
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| Main Set: |
| 4x100: 1st,2nd,3rd,4th 25 Stroke +20 |
| 4x200: 100Free/100 Stroke, 200IM -- 2x +20 |
| 4x100: middle 50 stroke, fast turns +20 |
| 1600 |
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| Cool Down: |
| 200 Ez |
| 200 |
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| 3300 |
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