Taper group:

400 choice warm up ez

16x50 technique focus 1:00

8x25 UWDK - under water dolphin kick

8x50 FKB - Fins kick on back

4x12.5 TT - fast off the blocks for time to 12.5 mark

3x of the following main set:

75 race pace on 1:15, 50 cruise 1:00

50 race pace on 1:00, 50 cruise 1:00

50 race pace on 1:00, 50 cruise 1:00

25 race pace on :30, 50 cruise 1:00

200 ez recovery on 4;00

so do that 3x and that's a great set!

Non-Taper group will go little longer:

400 choice

16x50 technique focus 1:00

Main set:

4x25 :35 UWDK w fins

4x50 1:00 kickboard drill w fins

4x100 1:30 breathe 3/5/7/9 by 25's

4x200 3:00 100free/100stoke, middle 100 strong

4x100 1:30 d-4,

4x50 1:00 w fins, breaths are 3,2,1,0 by 50

4x25 :35 UWDK w fins

2nd main set:

4x300 on 4:30 or 5:00

1. swim fins build, 2. pull, 3. dr/swim by 50's, 4. k/d/s by 25's

Quote of the day:

"Success is no accident.  It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing and learning to do."   Pele