Monday morning and afternoon were preparation practices for the Tuesday morning quality (FAST) set. The following workout was done long course meters.
800 warm up
8x50 as 35 ez social kick 15 fast
8x50 descend breathing 8 to 1 by 50
3x100 50 back/ 50 breast (triple pull-outs)
8x20 meter sprints
Broken 200 (at the 50's on 50)
Kiley free (from dive on 40) 29.6, 32.2, 33.2, 33.6
(from push) 32, 32, 32, 33 (from dive) 30, 31, 32, 30
Drew fly (from dive) 29.0, 30.8, 31.8, 31.6 (from push) 29.8, 30.0, 31, 31.8
Matt breast (from dive) 36.5, 37.4, 36.8, 36.0 IM (from push) 28.0, 35, 36, 29..0
Sarah fly (from dive) 35.5, 38.0, 38.9, 38.1 Free (from push) 31, 32, 32, 32
Shores free (from dive on 40) 31, 32, 32, 30 free (from push) 32, 33, 32, 30
Conner free (from dive) 28, 31, 31, 31.8 free (from push) 29, 30, 31, 31
Becky free (from dive) 34.7, 36.0, 36.8, 35.4 back (from push) 41, 41, 43, 44
John free (from push) 39, 37, 42, 39 (from dive) 33, 37, 42, 39
Broken 100 (at the 50 on 50)
Drew free (from push) 27, 29 fly (from dive) 29, 31
Kiley Free (from dive) 29, 31 free (from push) 31, 32
Conner free (from dive) 29, 30 free (from push) 29, 31
Matt breast (from dive) 33, 36 free (from push) 31, 31
Becky back (from push) 40, 41 fly (from dive) 36, 38
Sarah fly (from dive) 33, 36 back (from push) 38, 40
shores Free (from dive) 30, 32 from push 32, 33
John free (from push) 38, 40 breast from dive 47, 54
30 minutes of medballs on dryland, 12 meter sprints, 25 sprints with turns, push-ups, water squats, medball launch contest, dips, water push-ups, regular squts, medball swim sprints, and other general madness that happens on a daily practice in the senior group.
warm down 200
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