Wednesday

Day 9

This morning we woke up at 8am, had breakfast, then relaxed before our 10 oclock practice. We were originally going to wake up early to go for a run, but there were a few people not feeling well so we didn't. After breakfast we headed to the UNLV pool (longcourse).

200fr- 50dr/50swim (kick timing) @3:15
100bk DPS @1:45
100br DPS @2:00
2x50 fr- breakout!/build
x3
16x50fr @50
as [8x50]x2 holding- 38,37,36,35,34,33,32,31 /or 39,38,37,36,35,34,33,32
200 easy
12x50fr @ 40/or 45
as [4x50]x2 holding- 35,34,33,32/or 36,35,34,33
200 easy
50's free challenge set:
hold 32.4-32.8 @40
OR
hold 32.8-33.4 @45
-do as many 50's until you are over the goal time
300 easy
4xdive w 15m breakout!

Practice finished at noon; We picked up sandwiches from Jimmy John's Gourmet sandwiches (they were really good), then headed right back to the pool at 2. We swam yards at the Desert Breeze pool for 2 hours.

15 mins OYO loosen up
6x50 fr- turnwork @50
12x100 IM @1:40 - 2 drill/1 swim [desc.1-4 down to 1:00 (boys)/1:05 (girls)]
40x25 fly- 4 drill/4 swim
3 rounds no eqp @25
2 rounds w fins @20
100 easy

We are now back at the house, exhausted from a long day at the pool, and will be having another one of Joe's amazing meals for dinner :)