Grab Bag Fun Friday - Friday, July 9, 2011

Warm Up:
500 choice

8 x 25 No Breathers

Grab Bag:
4 x 4 x 50 IMO by round, kick/drill by 25
       1 x 100 IMO by round
       1 x 200 EMF Free + One IM by round

Warm Down:
200 choice

Total:
2900 yards

Day of Pyramids - Thursday, July 7, 2011

Warm Up:
500 choice

4 x 100 Free; Easy-Medium speed

Day of Pyramids:
100, 75, 50, 25, 25, 50, 75, 100
Round 1: Free; FFFE, FFE, FE, F, F, FE, FFE, FFFE
Round 2: IMO; 100 Fl, 75 Ba, 50 Br, 25 Fr, 25 Fl, 50 Ba, 75 Br, 100 Fr

8 x 100 RIMO/IMO by 100 (Fr, Br, Ba, Fl, Fl, Ba, Br, Fr)
               4th 25 is fast

7 x 50 Free; EMFEFME

Warm Down:
200 choice

Total:
3250 yards

Desc. 400 Free, 200 IM on the side - Wednesday, July 6, 2011

Warm Up:
500 choice

Main Set:
4 x 400 Free; 3575 breathing pattern by 50, EEEF, EEFF, EFFF by 400
       200 IM for time

Warm Down:
200 choice

Total:
3300 yards

Summer's 26th Birthday!! - Tuesday, July 5, 2011, AM + PM

Warm Up:
500 choice

26 x 100s:

6 x 100 kick/drill by 50

6 x 100 IM/Pull by 100

100 Easy

6 x 100 EFFE/FEEF by 100

100 Easy

6 x 100 Free; Fastest Interval

Warm Down:
200 Choice

Total:
3300 yards

Happy Birthday Summer!!!

WIMO Fun-Friday - Friday, July 1, 2011, AM

Warm Up:
500 choice

8 x 50 breast
-underwater pull-downs/breaststroke swim by 25

8 x 50 free
odds: barrel roll/6 seconds per side
evens: free swim

8 x 50 back
-USDK on back/backstroke swim

8 x 50 fly
odds: right arm down, left arm back
evens: butter-flutter/fist fly

Warm Down:
200 choice

Total:
2300 yards