3/4/12

3/4/12 #1 Harvard is in two weeks! Distance day next Saturday!

400 choice
4 x 100 kick with fins
4 x 50 super slow super low (goal – 10 strokes, 55 seconds)



200 freestyle drill – alternate long dog paddle, 3 touch by 50



Three Times Through : [200/300/400]

• 4 x 50 – distance pace (mile or 1000) @ 1:00
  
• [200/ 300/ 400]- hold above pace
  
• 100 easy - super slow super low 3000
  

200 freestyle drill – alternate long dog paddle, 3 touch by 50
4 x 25 freestyle sprint with fins @ 45



3 x 200 IM – 1-kick, 2-drill, 3-swim
100 easy 4000



6 x 100 @ 2:00, alternate:

1. stroke (other than freestyle- all the same)
   
2. IM
   

400 easy 5000