Day 18
Meet Thursday at PA. Leave time 1:30
Line-up on Wednesday.

ELF Swim Friday, 12/19, with cookies for the best costume!
Arm Circles Forward with fingers up, increasing size of circles.
Reverse direction on 2:00
Arm Circles Backrward with fingers down, increasing size of circles.
Reverse direction on 2:00
Stretch Shoulders, Pecs, triceps
400 Reverse IM (kick 25 + Drill 50 + Swim 25)
4 x 100 IM on 1:45 Focus on race turns and MAX Dist/stroke
4 x 50 descending w/ catch-up tubes on 1:00
2 x 25 from blocks on coach’s start, timed.
Test Set: IM Swim each 100 for each stroke in the same time.
4 x 100 on 1:40 Free using hip tubes
4 x 100 on 2:00 Bk using forhead tubes
4 x 100 on 2:00 BR
4 x 50 on 1:20 Fly—Press the chest and keep head in line to keep hips up
Stretch/Hydrate 1:30
3 x ( 5 x 100)
Sets 1 & 3 = Free on 1:25
#2 = Choice on 1:30
4 x ( 4 x 25) Viking Kick (no board/Streamlined with Viking V’s for fly or Breast kick)
on :30 with fins 2:00 between sets. Kicks should be FAST and RACED side-by-side.
2 x 25 from blocks on coach’s start, timed.
Relay starts
Cool down
Day 18
Meet Thursday at PA. Leave time 1:30
Line-up on Wednesday.

ELF Swim Friday, 12/19, with cookies for the best costume!
Arm Circles Forward with fingers up, increasing size of circles.
Reverse direction on 2:00
Arm Circles Backrward with fingers down, increasing size of circles.
Reverse direction on 2:00
Stretch Shoulders, Pecs, triceps
300 Swim with Catch-up tubes. Focus on race turns and MAX Dist/stroke
4 x 50 descending w/ catch-up tubes on 1:00
2 x 25 from blocks on coach’s start, timed.
3 x ( 4 x 25) Viking Kick (no board/Streamlined with Viking V’s for fly or Breast kick)
on :30 with fins 2:00 between sets. Kicks should be FAST
Test Set: IM Swim each 100 for each stroke in the same time.
4 x 100 on 1:40 Free using hip tubes
4 x 100 on 2:00 Bk using forhead tubes
4 x 100 on 2:00 BR
4 x 50 on 1:20 Fly—Press the chest and keep head in line to keep hips up
Stretch/Hydrate 1:30
2 x ( 3 x 100)
Sets 1 = Free on 1:30 with hip tube
#2 = Choice on 1:30
2 x 25 from blocks on coach’s start, timed.
Relay starts
Cool down
Day 18
Meet Thursday at PA. Leave time 1:30
Line-up on Wednesday.

ELF Swim Friday, 12/19, with cookies for the best costume!
Focus on Streamlining off wall.
Arm Circles Forward with fingers up, increasing size of circles.
Reverse direction on 2:00
Arm Circles Backrward with fingers down, increasing size of circles.
Reverse direction on 2:00
Stretch Shoulders, Pecs, triceps
300 IM (kick 25 + Drill 25 + Swim 25)
3 x 100 IM Kick on 2:30-- Focus on race turns and Max Distance per stroke
3 x 50 descending on 1:15
Test Set: IM Swim all 50’s for each stroke in the same time. Race turns.
3 x 50 on 1:00 Free
3 x 50 on 1:20 Bk
3 x 50 on 1:20 BR
3 x 25 on :50 Fly—Press the chest and keep head in line to keep hips up
Stretch/Hydrate 1:30
2 x (4 x 75) Set 1 & 3 = Free Breathe every 3-5-7-7 Strokes on 1:30
Set 2 = IM minus free on 1:30
Take 1:00 between sets- Stretch/Hydrate
3 x ( 4 x 25) Kicking, no board/Streamlined on :30 with :30 between sets
Odd sets flutter kick on back
Even sets choice stroke
2 x 25 from blocks on coach’s start, timed.
Cool down
Day 18
Meet Thursday at PA. Leave time 1:30
Line-up on Wednesday.

ELF Swim Friday, 12/19, with cookies for the best costume!
Focus on Streamlining off Walls
Arm Circles Forward with fingers up, increasing size of circles.
Reverse direction on 2:00
Arm Circles Backrward with fingers down, increasing size of circles.
Reverse direction on 2:00
Stretch Shoulders, Pecs, triceps
3 x ( 4 x 25) Kicking, no board/Streamlined on :30 with :30 between sets
Odd sets flutter kick on back
Even sets choice stroke
300 IM (kick 25 + Drill 25 + Swim 25)
3 x 100 IM Kick on 2:30-- Focus on race turns
3 x 50 descending on 1:15
Test Set: IM Swim both 50’s for each stroke in the same time. Race turns.
2 x 50 on 1:00 Free
2 x 50 on 1:20 Bk
2 x 50 on 1:20 BR
2 x 25 on :50 Fly—Press the chest and keep head in line to keep hips up
Stretch/Hydrate 1:30
2 x (3 x 75) Set 1 & 3 = Free Breathe every 3-5-7-7 Strokes on 1:45
Set 2 = IM minus free on 1:45
Take 1:00 between sets- Stretch/Hydrate
2 x 25 from blocks on coach’s start, timed.
Cool down
Day 18
Meet Thursday at PA. Leave time 1:30
Line-up on Wednesday.

ELF Swim Friday, 12/19, with cookies for the best costume!
Focus on Streamlining off Walls
Arm Circles Forward with fingers up, increasing size of circles.
Reverse direction on 2:00
Arm Circles Backrward with fingers down, increasing size of circles.
Reverse direction on 2:00
Stretch Shoulders, Pecs, triceps
3 x ( 4 x 25) Kicking, no board/Streamlined on :30 with :30 between sets
Odd sets flutter kick on back
Even sets choice stroke
300 IM (kick 25 + Drill 25 + Swim 25)
3 x 100 IM Kick on 2:30-- Focus on race turns
3 x 50 descending on 1:15
Test Set: IM Swim both 50’s for each stroke in the same time. Race turns.
2 x 50 on 1:00 Free
2 x 50 on 1:20 Bk
2 x 50 on 1:20 BR
2 x 25 on :50 Fly—Press the chest and keep head in line to keep hips up
Stretch/Hydrate 1:30
2 x (3 x 75) Set 1 & 3 = Free Breathe every 3-5-7-7 Strokes on 1:45
Set 2 = IM minus free on 1:45
Take 1:00 between sets- Stretch/Hydrate
2 x 25 from blocks on coach’s start, timed.
Cool down