11/12/12

11/12/12 #1 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Three Times:
75 kick build @ 1:30
25 swim @ 45



200 easy (2600 meters)

11/12/12 #2 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:
75 kick build @ 1:30
25 swim @ 45



100 easy (2400 meters)

11/12/12 #3 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:
75 kick build @ 1:30
25 swim @ 45



100 easy (2400 meters)

11/12/12 #4 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 150 - 50 swim/drill/swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:

75 kick build

25 swim

100 easy (2200 meters)

11/12/12 #5 Get your BU Entries IN!!!

300 choice
3 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time
50 easy



4 x 100 – 25 drill/swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40









100 easy (1600 meters)

11/11/12

11/11/12 #1 Happy Veterans Day!

Challenge Day:



12 x 500 @ 7:30









(6000 yards)

11/8/12

11/8/12 #1 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:30
4 x 75 @ 1:00
4 x 50 @ 45
4 x 25 @ 20



200 easy (3500 yards)

11/8/12 #2 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:40
4 x 75 @ 1:15
4 x 50 @ 50
4 x 25 @ 25



200 easy (3500 yards)

11/8/12 #3 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
4 x 50 @ 1:00
4 x 25 @ 30



200 easy (3100 yards)

11/8/12 #4 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
3 x 50 @ 1:00
4 x 25 @ 30



200 easy (3000 yards)

11/8/12 #5 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:15
4 x 75 @ 1:45
3 x 50 @ 1:15
4 x 25 @ 40



200 easy (3000 yards)

11/8/12 #6 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Freestyle, shorter = faster:
4 x 100 @ 20s rest
4 x 75
4 x 50
4 x 25



100 easy (2400 yards)

11/7/12

11/7/12 #1 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



400 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



400 Free hard- maintain stroke count



200 easy (2600 meters)

11/7/12 #2 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



400 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2400 meters)

11/7/12 #3 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2200 meters)

11/7/12 #4 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alt- (3-3-3 drill) & (pull w/dolphin kick)
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2200 meters)

11/7/12 #5 GBM Social Saturday @ Agave 7 PM

300 choice
3 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
6 x 25 breaststroke- drill/swim by 25 – alt:

1. alt- (3-3-3 drill) & (pull w/dolphin kick)
   
2. DPS
   

200 build to fast
3 x 50 breaststroke descend



100 Free hard- maintain stroke count



200 easy (1800 meters)

11/6/12

11/6/12 #1 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:15/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:00/ 50

8 x 25 alternate easy/ ALL OUT fast @ 40

200 easy

200 easy (3500 meters)

11/6/12 #2 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:15/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:00/ 50

8 x 25 alternate easy/ ALL OUT fast @ 40

200 easy

200 easy (3500 meters)

11/6/12 #3 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:40/ 3:20

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:15/ 1:00

8 x 25 alternate easy/ ALL OUT fast @ 40

100 easy

200 easy (3300 meters)

11/6/12 #4 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build






Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (3000 meters)

11/6/12 #5 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build






Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (3000 meters)

11/6/12 #6 GBM Social Saturday @ Agave 7 PM

300 choice
3 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Freestyle:

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (2200 meters)

11/5/12

11/5/12 #1 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:30/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:10/ 50

8 x 25 alternate easy/fast @ 45

200 easy (2800 meters)

11/5/12 #2 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:30/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:10/ 50

8 x 25 alternate easy/fast @ 45

200 easy (2800 meters)

11/5/12 #3 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 4:00

2 x 100 kick/swim by 25 @ 2:30

4 x 50 build each to fast @ 1:15

4 x 25 alternate easy/fast @ 45

200 easy (2600 meters)

11/5/12 #4 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30s rest

1 x 100 kick/swim by 25 @ 30s rest

4 x 50 build each to fast @ 1:30

4 x 25 alternate easy/fast @ 1:00

200 easy (2400 meters)

11/5/12 #5 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Freestyle:

200 drill/swim by 50 @ 30s rest

2 x 100 kick/swim by 25 @ 30s rest

4 x 50 build each to fast @ 1:30

8 x 25 alternate easy/fast @ 1:00

200 easy (2000 meters)

10/30/12

10/30/12 #1 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breast/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/ 25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

10/30/12 #2 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend






1 x 200 Free @ 3:15
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:15
3 x 150 Free @ 2:30
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:30
5 x 100 Free @ 1:40
4 x 75 (25 fly/ 25 back/ 25 breaststroke) @ 1:40



200 easy (3500 yards)

10/30/12 #3 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 3:30
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:30
3 x 150 Free @ 3:00
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
5 x 100 Free @ 1:45






200 easy (3200 yards)

10/30/12 #4 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









300 easy (2800 yards)

10/30/12 #5 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









300 easy (2800 yards)

10/30/12 #6 BU Online Entry is OPEN!!!

300 Choice
3 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









100 easy (2400 yards)