3/22/12

3/22/12 #1 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

400 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3500 yards

3/22/12 #2 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

400 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3500 yards

3/22/12 #3 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

200 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3300 yards

3/22/12 #4 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

200 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3300 yards