Friday, January 9

Today's practice was in honor of the Gator's Football National Championship last night (24-14 over Oklahoma)

A:
600 choice warm up (24 lengths of the pool:)
24x25 kick w/board on :45
24x50 drill (4 as finger-tip drag, 4 as catchup, 4 as 6-3-6 drill, 4 as shark drill, 4 as fist drill, 4 as your choice drill)
main set:
24x100 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
200 cool down
*5000 Total*

B:
400 choice warm up
18x25 kick w/board on :55 or :60
18x50 drill (3 as finger-tip drag, 3 as catchup, 3 as 6-3-6 drill, 3 as shark drill, 3 as fist drill, 3 as your choice drill)
main set:
24x75 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
150 cool down
*3700 Total*

C:
200 choice warm up
12x25 kick w/board with :20 to :30 rest
12x50 drill (2 as finger-tip drag, 2 as catchup, 2 as 6-3-6 drill, 2 as shark drill, 2 as fist drill, 2 as your choice drill)
main set:
16x50 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
100 cool down
*2000 Total*

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