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April 28, 2008
Some example practices for the off-season
Now that the pool's opening back up, here are some practices you could do:
Practice 1
1x500 Free Breath @ 3/7 by 25
4x100 Kick
1x300 1x300 IM K/D/S by 25 (25 fly K/D/S, 25 back K/D/S, etc)
2x100 Stroke Desc
1x100 IM swim
10x50 Double turn 50s Fast at block end, perfect at diving end
1x500 Blue shark tumble
8x75 Odds are Fast and either #1 or #2 stroke
evens are mod working tech, the whole 75 does not need to be the same stroke.
12x25 Sprints
1x700 Choice warm down
Practice 2
5x200 Desc 1-3, hold 4-5
1x600 50 x K/D/S IMO
10x50 Pull w/paddles
10x50 Kick
1/3/5/7/9 25 underwater fast, 25 mod
2/4/6/8/10 12.5 kick off wall under water
4x 300 Mod
2x50 Fast
1x400 WD