October 15, 2014 at 7:30-9pm

2×300 drill 1. Fr 2. IM 5:00

2×200 swim 1. Fr 2. IM 3:15

2×100 kick 1. Fr 2. IM

4×50 k D1-4 1:10

Kick to failure- everyone starts with 100 kick on 2:20. Interval decreases by :05 each time. Once you fail the 100 on an interval, you start doing 75 kicks. Keep doing 75s until you fail, then go to 50 kicks. Keep doing that until you can’t make 25kick interval

4×100 easy swim 1:50

Season Summer 2014