Friday 27/09, 7.30pm

Sorry guys, I can't make it tonight. Joe Cyr will deliver this practice:

For intermediate and fast swimmers (depending on the days, different fast swimmers have been coming on Fridays: Meredith, Patrick, Dave, Sia, ...) For them, here is the practice:

200 free nice and easy
200 kick not free
10x50, 25 NOT free + 25 free on 1'10''
20x50 free, PROGRESSIVE 1 to 5 (start "normal", go faster till number 5. DO it again for 6 to 10, 11 to 155, 16 to 20). 5 on 1'05'', 5 on 1', 5 on 55'', 5 on 55''
(1900)
5x100 kick FINS choice, on 2'
5x100 free pull on 2'
200 EZ
(3100)

If there is a slower lane (Dana, Stephanie?)
200 free nice and easy
200 kick not free
10x50, 25 NOT free + 25 free on 1'30''
10x50 free, PROGRESSIVE 1 to 5 (start "normal", go faster till number 5. DO it again for 6 to 10, 11 to 155, 16 to 20). 5 on 1'20'', 5 on 1'15''
(1400)
5x100 kick FINS choice, on 2'30''
5x100 free pull on 2'30''
200 EZ
(2600)