1/20/11
**Long Course**

Warm-up:
4 x 150 (15 sec rest)
    Odd #s Choice Swim
    Even #s 50 Kick/50 Drill/50 Swim

8 x 50 (on 1:05-1:30)
    #1 Kick                #3 Swim
    #2 Shark Drill       #4 Build
      Repeat 1-4

Main Set:
Flip Turn Practice
6 x 50 (15 sec rest b/w each)
   -Start at middle of pool
   -Fast and efficient flip turns (do not breathe in and out of wall)

3 x 100 (15 sec rest b/w each)
   -Start at middle of pool so that you have 2 flips per 100
   -25 Strong/25 Easy

4 x 50 (on 1:10-1:30)
   -50 Kick - 50 Drill -50 Build -50 FAST!

200 Easy Pull
   -Focus on DPS and bilateral breathing