600 swim 400 pull
10 x 50s K/S by 25 choice swim, kick dolphin rest 5
5 x 100s swim free @ 1:20
500 pull NPS @ 6:30
5 x 100s pul free @ 1:15
500 swim 2 dolphins off each push off @ 6:30
5 x 100s swim free @ 1:25
500 pull free @ 6:30
20 x 50s 1-6 stroke @ 1:10, 7-20 free @ 45
100 cool down

400 s, 300 pull, 200 kick, 100 swim

12 x 50s pull @ 45 (3-3, 3-5, 3-7, 3-9 by 25)

4 x 25s scull head first on stomach hands at hips

5 x 300s (odds swim with 4 dolphins off each push off @ 4:10, evens 100 NPS, 100 dollphin kick, 100 DPS)

100 dolphin kick on back

8 x 200s pul free 1-4 @ 2:25, 6-10 @ 2:20

4 x 25s scull head first on back hands at hips

20 x 50s 1-5 fly with fins @ 45, 6-10 back with fins @ 45 11-20 free swim @ 45

100 cool down

500 swim

12 x 50s (ks, ds, ss) IMO  3 each stroke rest 10 seconds

4 x (300 swim free working on exhaling during swim @ 4:30, 8 x 25s kick with fins on 30, 1 x 500 free @ 7:30

500 # 1 do six dolphin kicks off each push off

500 #2 NPS

500 #3 Pull

500 #4 swim hard

1 x 400 (25 scull on stomach head first hands above head with dolphin, 25 swim choice)

5 x 100s swim with fins and paddles @ 1:15

100 cool down

1000 swim  200 free 50 stroke

4 x (2 x 25 sculling head first on stomach, 4 x 50s dolphin kick @ 1:oo NO fins)

4 x (2 x 50s NPS @ 40, 2 x 100s 33 @ 1:20, 2 x 200s pull @ 2:30)

4 x 25s ez

4 x 75s free 3-5-7 by 25 @ 1:15

1 x 200 all out sprint for time

100 cool down

500 swim, 400 pull, 100 dolphin kick

4 x 250 (200 NPS), 50 choice breathing @ 3:30

4 x 25s sculling head first on stomach

4 x 500s all swim descending by 500 @ 6:45

8 x 50s dolphin kick @ 1:00 NO fins

10 x 100s hold 500 pace @ 1:30

100 cool down

I will not be at practice because I am on vacation in Sodus Point.

Jake will not be guarding in Sodus with me. - Hayden Ford a UR student will be your guard. He has a key and insturctions for opening and closing.

500 Swim, 400 pull, 100 dolphin kick

5 x 200s IM - 1 drill, 2swim, 3 kick, 4 and 5 swimest 30

Swim 4 x 400s odds pull evens swim @ 5:10

1 x 400 IM drill swim by 25 ez

4 x 300s swim  @ 4:15

8 x 25s dolphin kick on back with fins on 30 do 6 kicks under

100 ez

500 swim, 250 pull, 250 kick

8 x 75s (k,d,s by 25) IMO @ 1:25- 2 each stroke

5 x 400s  (site other end once per 100) @ 5:20 descending NO PULLING

1 x 400 kick (50dolphin kick, 50 breast kick)

9 x 100s  3 @ 1:20, 3 @ 1:15 3 @ 1:10 (leave 2-3 seconds apart to promote drafing) try and change leaders each round of three. May pull or swim.

100 cool down

Wish Bill H. luck at USMS Nationals this week!!!!!!!

400 free, 200 back, 100 breast

1 x 300 dolphin kick no fins

1 x 2,500 broken

rest 10 seconds between breaks (20+14+11+10+9+8+7+6+5+4+3+2+1) increase speed with decrease in distance

20 x 25s streamline kick (6 kicks dolphin under @ 30

1 x 1000 pull NPS

20 x 25s swim odds fly evens breast @ 30

1 x 500 for time race pace

100 cool down

400 free, 200 back, 100 breast

1 x 300 dolphin kick no fins

1 x 2,500 yards broken by lengths- rest 10 seconds at each break

20+14+11+10+9+8+7+6+5+4+3+2+1 - increase speed as distance decreases

20 x 25s streamline kick choice @ 35

1 x 1000 pull NPS

20 x 25s odds fly evens breast @ 30

1 x 500 Race Pace

100 cooldown

2 x (400 free, 100 breast kick)

8 x 75s (25 fly, 25 back 25 breast) @ 1:15

2 x 500s free @ 6:40, 2 x 400 free @ 5:30, 2 x 300 free @ 4:15, 2 x 100 free @ 1:20 first time at distance swim moderate, second time at distance PULL hard

1 x 500 dolphin kick

16 x 50s swim 1-6 free @ 45, 7-10 fly @ 55, 11-16 free @ 40

100 cool down