1/23/12 #1 - Harvard Entries are OPEN!!!
400 choice
300 IM kick
200 fist drill progression (fist,1,2,3)
100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint
4
x 100 freestyle: 75 build, 10 seconds, 25 all out @ 2:00
1 x 400 backstroke - good turns, streamline, underwater kick @ 8:00
1 x 400 backstroke - good turns, streamline, underwater kick @ 8:00
4
x 50 kick with board - rotate 12.5 sprint @ 1:15
1 x 300 breaststroke - alternate 25 pull, 25 kick, 25 swim @ 5:00
1 x 300 breaststroke - alternate 25 pull, 25 kick, 25 swim @ 5:00
4
x 25 sprint butterfly @ 30
1 x 200 IM - negative split each 50 @ 4:00
1 x 200 IM - negative split each 50 @ 4:00
400 freestyle: 100 hard, 100 easy @ 6:00
3000
meters
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