10/4/11

400 choice – drill every 4^th 25 (no catch up or finger drag)
4 x 100 kick/swim by 50
4 x 50 breaststroke/freestyle by 25



20 x 25 from center, 4 each stroke, 4 IM transitions (eg. Fly/back) @ 30
GOOD touch/turn/kick-out
100 easy



500 IM (50 fly, 100 back, 150 breaststroke, 200 free) long & easy
100 six kick switch backstroke easy



500 free – 100 hard/ 100 easy/ 100 hard/ 100 easy/ 100 hard
100 – 2 kick one breaststroke- easy



8 x 25 with fins – alternate 1 butterfly pull no breath/ 1 breaststroke pull with breath @ when last person finishes – swim down the center of the lane
4 x 25 sprint fly @ 45



20 x 25 from center, 4 each stroke, 4 IM transitions (eg. Fly/back) @ 30
GOOD touch/turn/kick-out
100 easy