Saturday 3 July 2010

400 warm up
10 x 50 drill/swim on 0:55 for Gun Lane
5 x 100 swim (any 50 non-free) on 1:40 for Gun Lane
10 x 100 main stroke swim on TBD
10 x 50 kick (25 easy/25 90%) on 1:20
20 x 25 (odds MAX/evens easy)
100 swim down
(Total: 3.5km)

Monday 5 July 2010

300 warm up
2000 straight swim (25 other stroke/75 free)
200 swim down
(Total: 2.5km)

Wednesday 7 July 2010
400 warm up
8 x 50 build swim on 0:55 for Gun Lane
10 x 200 Test Set on 4:00 [take full data]
4 x 25 (all MAX)
100 swim down
(Total: 3.0km)

Friday 9 July 2010

400 warm up
5 x 100 swim on 1:50
12 x 50 (25 IM order/25 free) on TBD
16 x 50 (25 catch up drill/25 arm pit drill) on 1:10; OR
2~4 swimmers - specific technique work with Pelham
4 x 25 (all MAX)
100 swim down
(Total: ~2.5km)

DIET TIPS OF THE WEEK
Drink lots of water each day until the end of September.

Programs for the Week of 22nd May 2010

2010-07-08

Tweet Log from Twitter: 2010-06-27

2010-06-24

Diversity programs prepare students to succeed in medical school

2010FIFAWC:[SF] GERxESP

2010-06-25

Twitterまとめ 2010/6/30

Week of November 23rd

2010-07-08 Thursday

Watch Germany vs Spain Live Streaming Online World Cup 2010

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The FINANCIAL - STR: US results for week ending 3 July 2010
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State amnesty program aimed at $193 million in unpaid taxes
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