3/6/12

3/6/12 #1 Distance Day is Saturday!

400 choice
4 x 100 – 25 sculling/ 25 kick (no fins)
4 x 50 breathing pattern: 3-5-7-9



300 free – first 25 of each 100: 3 left arm only, 3 right arm only, 3 both
8 x 25 with fins - sprint dolphin kick on back @ 30



6 x 75 – (1 kick, 2 drill, 3 swim), alternating, @ 2:00

1. 25 fly/ 50 back
   
2. 25 breaststroke/ 50 free
   

50 easy @ 1:00



300 free – 50 six-kick switch / 50 swim
8 x 25 breaststroke kick @ 45



5 x 100 IM – #1-4 rotate through 25 sprint, #5 all fast @ 2:00



4 x 100 – each is slower, check heart rate – should decrease also @ 1:45



3400 yards