More practice tends towards more perfection

6 May 2009 pm 25m
Aerobic power
4,400m

We haven't done this yet but this what is planned; as the Zen Master said, 'We'll see.'

200 CH DR-K <
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3 x
5 x 100 IM Sw or P
4 x 125 1st K+F (Br=P+F)

Round 1 100's straight on 2'
125's on 2'20"

Round 2 100's as 2 x 50 on 60
125's on 2'10"

Round 3 100's as 25 on 30/50 on 50/25 on 60
125's on 2'00"

Descend 100's by sets 1-3

Descend 125's by reps 1-4 and by sets 1-3
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200 CH DR-K <
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4 x 50 BF DR on 1'10"
1 x 50 BF SW on 1'00" !
3 x 50 BK DR on 1'10"
2 x 50 BK SW on 1'00" !
2 x 50 BR DR on 1'10"
3 x 50 BR SW on 1'00" !
1 x 50 FR DR on 1'10"
4 x 50 FR SW on 1'00" !
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This whole thing may be too complicated for the 1st and 2nd year's but the Primary 5 and 6 kids did the last set last night (LC) with no problems. Sam finished with 32.2, 32.7, 32.0, 31.5 on the freestyle.


4 May 2009 pm 50m
Aerobic capacity
3,600m

500 FR/BK x 50's
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1,000 CH K+F incl. u/w turns + mid-pool turns at 15m and 35m
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3 x
(100 CH K no Finz
100 CH P
100 CH SW)
10 SRI
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8 x 100 1st SW!
FR on 1:17.5
BK on 1:25
BR on 1:35
BF on 1:30
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Pathetic!!!!!


4 May 2009 am 50m
Aerobic capacity
4,200m

3 x 1200 as:
1. 400 FR, 400 K, 400 K-SW
2. 150 FR, 150 3-IM, 100 1st
3. Pull + pads
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8 x 50 CH SW on 1'20"
alt. 25!/25 ezy
50 build
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S/D

Key:
3-IM - IM switch