12-16-10

6x100 on 115/118
6x100 on 120
6x100 on 110/113
6x100 on 120
6x100 on 105/108

post average for last 6

12-15-10

4 rounds, 1 of each stroke
1x100 cruse
3x75 stroke speed 1
2x100 cruse
2x75 stroke speed 2
3x100 cruse
1x75 stroke speed 3

record the speed 3 75 of each stroke

12-14-10

3x400 cruse speed

4x25 fast with perfect stroke

3x300 cruse speed

6x25 fast with perfect stroke

3x200 cruse speed

8x25 fast with perfect stroke

3x100 cruse speed

10x25 fast with perfect stroke

post your cruse speed past as x:xx / 100 and your stroke count and lap speed for the 25's

12-13-10

Ok guys, its time to get back on target with training

5000 "On the house"

post what you did as your "main set"

12-3-10

8 rounds of
200 frim
3x75 as 50 side k - 25 hyp k
100 dr/sw
125 dec - 4 last 4 TT (goal 200 speed)


post last 4 125's

12-2-10

Skills and Drills

post two skills you worked on today

12-1-10

"Janet Evens"

200 Free
4x200 IM
400 Free
3x200 IM
600 Free
2x200 IM
800 Free
1x200 IM

post the pair and the final 1

or 75's TT
 post best 3