Christmas Swim Set!! (12-25-12)

50 fly

100 back

2 x100 IMs

8 x 50 @ Interval

4x75 Free/Stroke/Free

2 x 150 Stroke Pull  (Build)

6x75 Stroke “Drill - Swim - Drill ”

4x200 Stroke Int .……. 6x100 Stroke Int.

6 x 25 no breather ……… 100 Stroke For time

300

EZ

 

 

 

tot:3750y

Goals Fights & Emotions 6

Get pumped up for the spring season!

Holiday Water Polo Pics!

Pics are now posted online from the Holiday Pickup Water Polo game!!!

http://krakenwaterpolo.webs.com/apps/photos/

 

 

15 Best Goals

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Masters Swim Set (12-22-12)

Warm Up: 600/600

300 Free/Back Swim

200 IM Streamline Kick

100 Pull catchup drill/free (by 25)

Pre Set: 1150/1750

6x75 swim/kick on back/swim  [:10 rest]
Odds: Freestyle     Evens: Backstroke

4x100 Freestyle Build (Get out each end + 10 jumping jacks)  [:20 rest]

4x75 Free Sharkfin/Swim/Sharkfin  [:15 rest]

Set 1: 500/2250

2x50 [@ 1:00]

2x50 [@ :55]

2x50 [@ :50]

2x50 [@ :45]

2x50 [@ :40]

(or in that pattern but pick a different interval to start at)

 Set 2: 500/2750

1x100 [@ 1:30]

1x100 [@ 1:25]

1x100 [@ 1:20]

1x100 [@ 1:15]

1x100 [@ 1:10]

(or in that pattern but pick a different interval to start at)

BC Set: 150/2900

6x25 No-Breathers [ @ :30]

Warm Down: 300/3200

300 Slow Easy Recovery

TOT: 3200y