Our Tuesday September 7th practice was one of our best practices to date as a team. We had an awesome speed practice and a great mid distance practice. Both centered around “active rest.”

Our speed practice:
4x (75 stroke (1) + 50 ez (50) )
6x (50 stroke (40) + 50 ez (1) )
8x (25 stroke (20) + 50 ez (110) )

Rachel, Max, and Aidan led the way. Aidan had a great warmup, working on his ability to take the final breath outside of the flags and FINISH – an invaluable skill for a sprinter. Rachel, Max, and Aidan started the set free for the 75s and 50s (going 45s-43s…then 28-26s) – and finished with Fly for the 25s. The times were very good 11+-12.9, but the great part of the set, which everyone did pretty well – was the breakouts and finishes. The times are secondary on a set like that – your ability to accelerate through the swims, and finish with will-timed strokes is HUGE.

Our Mid Distance Practice:
600 (8) FreeIM 200x3
300 (4) Stroke*
600 (820) FreeIMs
250 (320) Stroke **
600 (840) FreeIMs
200 (240) Stroke ***
600 (9) FreeIMs
150 (2) Stroke ****

Erika led the way, going freestyle: 307, 234, 156.6 (58.3/58.3), 123.4 (27.0/28.5/27.9)…not bad for week 2!
Avery (Fr) 311, 238, 202.9, 129.6
BT (Fly) 320, 238.9, 207.9, 128.0 (out in 56.7….next time I’m thinking 125+!)
Maddie (Fr) 317, 246, 207.2, 132.6
Katie (Ba) 325, 246, 207.7, 132.7
Andrew (Ba) 327, 246, 209.4, 133.2
Nata (Fly) 339, 251, 221, 142.2
Hayley (Ba) 354, 304, 227.8, 146.6

I’m pretty sure Hayley was right on her 200 back PR, then went a lot faster on the 150. Erika and Katie both had their highest level practice performances of the year IMO. Andrew had his best practice for the year as well IMO. Lots of spirit and good energy from the team. I know I had a lot of fun at this practice!!