Monday, December 22nd.

Endurance work continued. I am still taking the intermediate lanes:
200 free EZ
200 kick choice
10X50 on 1'05
8X100 on 2'10 keeping the same pace
50 kick EZ
100 pull EZ
4x200 4'20 keeping the same pace

Yvonne did very well: she kept 1'45 for the 100's, 3'30 for the 200.

Wednesday, December 17th

I took again the 2 first lanes at 6.20am, and the 3 middle lanes at 8.15 (ie, everything but the fastest and the slowest). Here is what they did:
200 free EZ
3 x (100 swim, 100 pull), #1=bk, #2=br, #3=fly 1-arm
4x100 reverse IM, 15'' rest before fly. On 2'30/2'45/3'
2x200 free on 4'/4'15/5' (fastest lane -Jean-Claude et cie.-= 3'30sh; Robin et al.=1'53sh per 100s)
2x300 free on 6'/6'15/7'30
200 kick choice ez
100 swim ez

Friday, Dec. 12th, morning

Continuing with the endurance work...

200 free EZ
200 breast
200 backstroke
4x50 pull free on 50''/1'05/1'10
4x (3x100 free PACE on 1'30/1'50/2') + (2x50 not-free on 1'/1'10/1'15 faster) + 4x25 IM order on 45''/1'
100 EZ
FINS ON: 100 ALL-OUT Free (Martin 57'', Olivier 59'', Simon 1'02, Jen 1'12, Sylvie 1'13)
100 EZ

3200 m.

Wednesday, December 3rd

Again worked with the 3 fast lanes at 6.20, and with the extreme lanes at 8.15. They did basically the same workout:

200 easy
4x50 not free with 10'' rest
4x50 kick on 1'15''
FINS: 4x(à kick free on 1'
FINS: 4x100 free ALL-OUT on 2'(Olivier)/2'10 (Jen)/2'30 (Sylvia)
NO FINS:
4x100 1'30:1'45:1'50
1' rest
4x100 1'40:1'50:2'
1' rest
4x100 1'30:1'45:1'50
1' rest
100 choice easy
4x50 not free with 10'' rest
4/5/6x100 IM or not-free on 2'/2'10
100 easy

Monday, December 1st

This is my first day taking the early-brid and morning groups. I really like it, as they are just a fun crowd to be involved with. I took the 3 fastest lanes at 6.20, the 2 fastest lanes at 8.15

warm-up: 400 reverse IM + 200 kick choice (600)
6x200 free, keeping pace, LONG push-offs. 3' for Martin's lane, 3'15 for Rob/Pilar/Sylvie, 3'40 for the other fast lanes.
200 choice not free
200 kick choice not free
10x100, 25 fly, 50 free, 25 choice not free
(or 10x75: 25 ch not free, 25 free, 25 choice not free)
100 choice EZ
(6.20: 8x50 kick)
(3800 m./3550)

At 6.20am Jen, Michelle and Anne did some fly technique. We are continuing doing that for the next weeks.