DISTANCE MEET INFORMATION FOR THIS WEEKEND

This weekend we have a group of Senior Prep and Junior Gold swimmers participating in the distance meet at Lee District Pool.  General warm up starts at 7AM, and the meet starts at 8AM.  The heats will be swum fastest to slowest seed times.  They will alternate heats starting with the girls.  There will be lanes to warm up at the pool during the day.  I will have a laminated  card with warm ups on it, so that when you arrive you can get right to it.

I have gone thru our entry lists and tried to figure out about what time you will be swimming.  You should plan on arriving about 1 hour prior to your start time, i will positive check you in around that time.

SWIMMER          SEED           HEAT #         START TIME
GABBY                   24                    3 (5)                      8:54
LAUREN Y.            68                   7 (13)                    10:29
JULIA Y,                 82                   9  (17)                   11:20
GILLIAN               139                 (27)                          1:32
NATALIA              146                 15 (29)                     1:58
ALEXA                  152                 16 (31)                     2:24 
CAROLINE          178                  18                            2:24

FLETCHER           40                    4 (8)                       9:29
PHILIP                   84                    9 (18)                    11:34
T.J.                         110                  11 (22)                   12:28
ANDREW Y.         112                  12 (24)                   12:53
JOEY                     123                  13 (26)                     1:19
ANDREW H.        127                  13 (26)                     1:19
BRENDAN           145                  15 (30                       2:11
JACKSON            153                  16 (32)                      2:39
CARL                   159                   16 (32)                      2:39
RICHARD           160                   16 (32)                      2:39
ALEX A.               163                   17                             2:40)


Remember that these times are approximate because they could change due to scratches.  The names that are highlighted will probably change by a few minutes due to scratches, so plan.  If for some reason you are not going to make it please let Heather know and text me so I do not check you in.  Get my number at practice Thursday or Friday.

LAST PRACTICE FOR 2013
This morning you all did great with our end of the year workout, as we get ready for the "GRIND" TO FOLLOW (More on that tonight)

WORKOUT FOR 12/31/2013
13 X200 (MIXED INTERVALS)
#1-3 FREE@3:00/ #4-6 [50fr-100bk-50fr} #7-9 IM (Get out at each end and explode with a dive)
#10-13 free descending from 10 to 13 

Now it was time to bring the ball down from 10-1
10x50 free@40 (fins) 60sec rest
9x50 free@40 (fins) 55sec rest
8x50 free@ 40  50 sec rest
7x50 free@40  45 sec rest
6x50 free@40 40 sec rest
5x50 free@40 35 sec rest
4x50 free@40 60 sec rest
3x50 free @35  (fins) 30 sec rest
2x50 free@33 (fins) 25 sec rest
1x 59 all out NEED TO BREAK  A 30

WARM DOWN  5X25 PERFECT BACK @40  BREATHE 
HAPPY NEW YEAR!!!   GREAT JOB!!!