Mon Sep 14th 2nd week

Mon Aerobic - see below

Tue Main set = 36 x 50 1-18) 2 fast, 1 ez, 19-36) 1 fast, 2 ez

Wed 10 x 100 Test Set

Thu twice thru 5 x 30 on :50/60/70/80/90

Fri 3 x 75 best avg - extra min after #10, 18, 24 and 28

Sat 400 Free trial

Aerobic

by 6:30

400 Free/Back by 100 fist/Swim by 50

3 x 100 IM (8/10/1/6 dolphon kicks

4 x 50 1) 15-25-10, 2) 15-25-10

at 6:30 4 x 25 1) build, 2) spin drill, 3) EZ speed, 4) 15/10

Choose

A/ 9 x 300 on 4:30, 4:45 or 5

3 smooth, 1 build stroke, 2 smooth, 1 strong stroke, 1 smooth, 1 fast stroke

B/ 1500-1000-500 on 21-14-7 - can pull for 2, paddles for 1

C/ 40 x 50 on 1:00 Br and or Fly on 1:00

1) long

2-3) build

4) fast

40 x 25 on :35

RA/LA/long/strong or H-H/3K1P/2K1P/Strong