Sunday, April 22, 2012

4/22/12

4/22/12 #1 Who wants to volunteer next Sunday after practice?

800 choice
4 x 100 kick with fins – alternate dolphin & side position flutter
4 x 50 alt windshield wiper scull /swim & one arm other arm up

4 x 300 Free – descend 1-3, hold 4 @ 4:45
100 easy @ 2:00
4 x 100 stroke (all same, no free) – 25 drill/ 75 swim @ 1:45
100 easy @ 2:00

200 Backstroke @ 3:30
4 x 50 kick backstroke descend @ 1:00
200 Breaststroke @ 4:00
4 x 50 kick backstroke descend @ 1:00
200 Freestyle @ 3:00
4 x 50 dolphin kick descend @ 1:00
200 IM – negative split each 50 @ 3:00

400 freestyle - 25 drill/75 swim (windshield wiper or one arm – focus)

(5000 yards)

4/22/12 #2 Who wants to volunteer next Sunday after practice?

4/22/12 #3 Who wants to volunteer next Sunday after practice?

800 choice
4 x 100 kick with fins – alternate dolphin & side position flutter
4 x 50 alt windshield wiper scull /swim & one arm other arm up

3 x 300 Free – descend 1-3 @ 4:45
100 easy @ 2:00
4 x 100 stroke (all same, no free) – 25 drill/ 75 swim @ 1:45
100 easy @ 2:00

200 Backstroke @ 3:30
4 x 50 kick backstroke descend @ 1:00
200 Breaststroke @ 4:00
4 x 50 kick backstroke descend @ 1:00
200 Freestyle @ 3:00
4 x 50 dolphin kick descend @ 1:00
200 IM – negative split each 50 @ 3:00

300 freestyle - 25 drill/75 swim (windshield wiper or one arm – focus)

(4600 yards)

4/22/12 #4 Who wants to volunteer next Sunday after practice?

400 choice
4 x 100 kick with fins – alternate dolphin & side position flutter
4 x 50 alt windshield wiper scull /swim & one arm other arm up

3 x 300 Free – descend 1-3 @ 6:00
100 easy
4 x 100 stroke (all same, no free) – 25 drill/ 75 swim @ 2:30
100 easy

100 Backstroke @ 2:00
4 x 50 kick backstroke descend @ 1:20
100 Breaststroke @ 2:30
4 x 50 kick backstroke descend @ 1:20
100 Freestyle @ 2:00
4 x 50 dolphin kick descend @ 1:20
200 IM – negative split each 50

400 freestyle - 25 drill/75 swim (windshield wiper or one arm – focus)

(4000 yards)

4/22/12 #5 Who wants to volunteer next Sunday after practice?

4/22/12 #6 Who wants to volunteer next Sunday after practice?

300 choice
3 x 100 kick with fins – alt dolphin & side position
4 x 50 alt windshield wiper scull /swim & one arm other arm up

3 x 300 Free – descend 1-3
100 easy
4 x 100 stroke (same, no free) – 25 drill/ 75 swim
100 easy

100 Backstroke
4 x 25 kick backstroke descend
100 Breaststroke
4 x 25 kick backstroke descend
100 Freestyle
4 x 25 dolphin kick descend
200 IM – negative split each 50

400 free - 25 drill/75 swim
(3500 yards)

4/19/12

4/19/12 #1 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:20

500 Free - technique/recovery - 25 drill/75 swim

(3500 yards)

4/19/12 #2 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:25

500 Free - technique/recovery - 25 drill/75 swim

(3500 yards)

4/19/12 #3 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

400 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:30

400 Free - technique/recovery - 25 drill/75 swim

(3300 yards)

4/19/12 #4 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 1:40

400 Free - technique/recovery - 25 drill/75 swim

(3000 yards)

4/19/12 #5 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 1:50

400 Free - technique/recovery - 25 drill/75 swim

(3000 yards)

4/19/12 #6 Who wants to volunteer the 29th after practice?

300 choice

3 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

75 fly @ 30s rest

50 fly @ 30s rest

25 fly @ 30s rest

50 easy backstroke

300 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 10s rest - steady pace

300 Free - technique/recovery - 25 drill/75 swim

(2400 yards)

4/18/12

4/18/12 #1 Who wants to volunteer Sunday the 28th after practice?

400 choice

4 x 100 kick - variable sprint (f-e/e-f/e/f)

4 x 50 alternate

25 windshield wiper scull/25 swim
one arm drill - other arm up

Twice Through, Freestyle, shorter means faster:

100 @ 1:40

75 @ 1:15

50 @ 50

25 off blocks @ 1:00

200 breath every 7-3-5-3 by 50

4 x 25 pull a partner

50 free all out for time

400 breath every 3, focus on pull

4/18/12 #2 Who wants to volunteer Sunday the 28th after practice?

400 choice

4 x 100 kick - variable sprint (f-e/e-f/e/f)

4 x 50 alternate

25 windshield wiper scull/25 swim
one arm drill - other arm up

Twice Through, Freestyle, shorter means faster:

100 @ 2:00

75 @ 1:20

50 @ 1:00

25 off blocks @ 1:00

100 breath every 7-3-5-3 by 25

4 x 25 pull a partner

50 free all out for time

200 breath every 3, focus on pull

4/18/12 #3 Who wants to volunteer Sunday the 28th after practice?

300 choice

3 x 100 kick/swim by 25

4 x 50 alternate (focus on high elbow underwater pull)

25 windshield wiper scull/25 swim
one arm drill - other arm up

Freestyle, shorter means faster:

100 @ 20s rest

75 @ 20s rest

50 @ 20s rest

25 fast

100 breath every 7-3-5-3 by 25

4 x 25 pull a partner

50 free all out for time

200 breath every 3, focus on pull

4/17/12

4/17/12 #1 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 1:45 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 40

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:00

4 x 200 Free @ 3:15 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:30

2 x 25 underwater breaststroke - no breath @ 1:00

500 free breath every 3, focus on pull (3600 yards)

4/17/12 #2 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 1:45 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 40

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:00

4 x 200 Free @ 3:15 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:30

2 x 25 underwater breaststroke - no breath @ 1:00

500 free breath every 3, focus on pull (3600 yards)

4/17/12 #3 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:00 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:15

3 x 200 Free @ 3:30 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:45

2 x 25 underwater breaststroke - no breath @ 1:00

300 free breath every 3, focus on pull (3200 yards)

4/17/12 #3 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:00 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:15

3 x 200 Free @ 4:00 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:45

2 x 25 underwater breaststroke - no breath @ 1:00

300 free breath every 3, focus on pull (3200 yards)

4/17/12 #5 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:30 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

4 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:30

3 x 200 Free @ 4:30 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 50

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 2:00

2 x 25 underwater breaststroke - no breath @ 1:00

200 free breath every 3, focus on pull (3000 yards)

4/17/12 #6 Volunteer Sunday at 28th at Durham Road Race?

300 choice

3 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

4 x 50 alternate (fly) & (25 fly/25 free)

3 x 100 Free - breath every 5-3 by 25 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr)

2 x 25 underwater breaststroke - no breath

200 free breath every 3, focus on pull (2000 yards)

Monday, April 16, 2012

4/16/12

4/16/12 #1 Volunteer Next Sunday at UNH bike race?

400 choice

4 x 100 kick

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus pull, breath every 3 @ 1:40

1 x 50 all out @ 2:00

5 x 50 fly/free descend @ 1:00

200 easy

4 x Rabbit Chase:

One person on the blocks, one person in water by lifeguard platform - on go both start- don't get caught modify distance as needed

400 easy breathing every 3, focus on high elbow pull (2500 meters)

4/16/12 #2 Volunteer Next Sunday at UNH bike race?

400 choice

4 x 100 kick

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus on pull, breath every 3 @ 1:50

1 x 50 all out @ 2:00

5 x 50 fly/free descend @ 1:15

200 easy

2 x Rabbit Chase:

One person on the blocks, one person in water by lifeguard platform - on go both start- don't get caught modify distance as needed

400 easy breathing every 3, focus on high elbow pull (2500 meters)

4/16/12 #3 Volunteer Next Sunday at UNH bike race?

400 choice

4 x 100 kick/drill by 25

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus on pull, breath every 3 @ 20s rest

1 x 50 all out @ 1:00 rest

5 x 50 fly/free descend @ 15s rest

200 easy breathing every 3, focus on high elbow pull (2200 meters)

4/15/12

4/15/12 #1 Who wants to volunteer April 28 or 29?

400 choice

4 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 – alt: 25 windshield wiper/25 swim & 25 one arm/25 swim

500 free – breathing every 3, focus on high elbow underwater pull

4 x side by side race: dolphin kick to half pool

100 easy

Three times through – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 30

3 x 100 IM @ 1:45

100 easy (3000 yards)

4 x 25 dolphin dives @ 45

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim @ 1:00

1 x 75 free breathing every 3@ 1:30

3 x 50 @ 45

1 x 75 free breathing every 3@ 1:30

2 x 50 @ 40

1 x 75 free breathing every 3@ 1:30

1 x 50 @ 35

1 x 75 free breathing every 3@ 1:30

100 easy (4000 yards)

1000 w/fins alt: 50 fly kick/ 50 six kick switch – high elbow focus

4 x 25 sprint, start mid pool @ 1:00

300 easy 5400 yards

4/15/12 #2 Who wants to volunteer April 28 or 29?

400 choice

4 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 – alt: 25 windshield wiper/25 swim & 25 one arm/25 swim

500 free – breathing every 3, focus on high elbow underwater pull

4 x side by side race: dolphin kick to half pool

100 easy

Three times through – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 30

3 x 100 IM @ 1:45

100 easy (3000 yards)

4 x 25 dolphin dives @ 45

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim @ 1:00

1 x 75 free breathing every 3@ 1:30

3 x 50 @ 45

1 x 75 free breathing every 3@ 1:30

2 x 50 @ 40

1 x 75 free breathing every 3@ 1:30

1 x 50 @ 35

1 x 75 free breathing every 3@ 1:30

100 easy (4000 yards)

1000 w/fins alt: 50 fly kick/ 50 six kick switch – high elbow focus

4 x 25 sprint, start mid pool @ 1:00

300 easy 5400 yards

4/15/12 #3 Who wants to volunteer April 28 or 29?

400 choice

4 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 – alt: 25 windshield wiper/25 swim & 25 one arm/25 swim

500 free – breathing every 3, focus on high elbow underwater pull

4 x side by side race: dolphin kick to half pool

100 easy

Three times through – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 40

3 x 100 IM @ 1:50

100 easy (3000 yards)

4 x 25 dolphin dives @ 45

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim @ 1:00

1 x 75 free breathing every 3@ 1:30

3 x 50 @ 50

1 x 75 free breathing every 3@ 1:30

2 x 50 @ 45

1 x 75 free breathing every 3@ 1:30

1 x 50 @ 40

1 x 75 free breathing every 3@ 1:30

(3900 yards)

800 w/fins alt: 50 fly kick/ 50 six kick switch – high elbow focus

4 x 25 sprint, start mid pool @ 1:00

200 easy 5000 yards

4/15/12 #4 Who wants to volunteer April 28 or 29?

400 choice

4 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim

400 free – breath every 3, focus: high elbow underwater pull

4 x side by side race: dolphin kick to half pool

100 easy

Three times through – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 45

3 x 100 IM @ 2:15

4 x 25 dolphin dives @ 45

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim @ 1:15

1 x 75 free breathing every 3@ 1:45

3 x 50 @ 60

1 x 75 free breathing every 3@ 1:45

2 x 50 @ 55

1 x 75 free breathing every 3@ 1:45

1 x 50 @ 50

1 x 75 free breathing every 3@ 1:45

400 w/fins alt: 50 fly kick/ 50 6K switch – high elbow focus

100 easy 4200 yards

4/15/12 #5 Who wants to volunteer April 28 or 29?

400 choice

4 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim

400 free – breath every 3, focus: high elbow underwater pull

4 x side by side race: dolphin kick to half pool

100 easy

Three times through – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 45

3 x 100 IM @ 2:15

4 x 25 dolphin dives @ 45

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim @ 1:15

1 x 75 free breathing every 3@ 1:45

3 x 50 @ 60

1 x 75 free breathing every 3@ 1:45

2 x 50 @ 55

1 x 75 free breathing every 3@ 1:45

1 x 50 @ 50

1 x 75 free breathing every 3@ 1:45

400 w/fins alt: 50 fly kick/ 50 6K switch – high elbow focus

100 easy 4200 yards

4/15/12 #6 Who wants to volunteer April 28 or 29?

300 choice

3 x 100 with fins – 25 butterfly 25 dolphin kick

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim

400 free – breath every 3, focus: high elbow

Three times – 1 round Fly, Back, Breaststroke

4 x 25 stroke @ 15s rest

100 IM @ 30s rest

4 x 25 dolphin dives

4 x 50 alt: 25 windshield wiper/swim & 25 one arm/swim

1 x 75 free breathing every 3

3 x 50 @ 70%

1 x 75 free breathing every 3

2 x 50 @ 75%

1 x 75 free breathing every 3

1 x 50 @ 80%

175 easy 3400 yards

Thursday, April 12, 2012

Drills

1.) The video for this clip is the arms down kicking with rotation that we have
been doing at practice. (Or will be doing):

http://www.youtube.com/watch?v=ldBUIozuTuA&feature=player_embedded

2.) Underwater pull: power versus drag explanation:

http://www.youtube.com/watch?v=XvAMq9rSzyU&feature=related

3.) Drills for high elbow underwater pull:

http://www.youtube.com/watch?v=3jTNDVeT8Z4&feature=relmfu

4/12/12

4/12/12 #1 GBM Social Saturday at Agave, Portsmouth

400 choice
4 x 100 kick alt side position flutter & dolphin by 100
4 x 50 breathing pattern 3-5-7-9 by 50

1 x 100 butterfly @ 2:00
3 x 100 Free descend @ 1:40
4 x 25 alternate windshield wiper scull & high elbow snap scull
3 x 100 free good technique @ 1:40
4 x 25 streamline flutter kick @ 45
3 x 100 free good technique @ 1:40
1 x 100 butterfly @ 2:00
100 easy

100 breaststroke kick: breath-kick-glide
300 (25 breaststroke/75 free)
100 breaststroke: scull-breath-kick-glide
300 (50 breaststroke/ 50 free)
3 x 100 IM descend @ 1:50

200 easy (3700 yards)

4/12/12 #2 GBM Social Saturday at Agave, Portsmouth

4/12/12 #3 GBM Social Saturday at Agave, Portsmouth

400 choice
4 x 100 kick alt side position flutter & dolphin by 100
4 x 50 breathing pattern 3-5-7-9 by 50

1 x 100 butterfly @ 2:00
3 x 100 Free descend @ 1:50
4 x 25 alternate windshield wiper scull & high elbow snap scull
3 x 100 free good technique @ 1:50
4 x 25 streamline flutter kick @ 45
3 x 100 free good technique @ 1:50
1 x 100 butterfly @ 2:00
100 easy

100 breaststroke kick: breath-kick-glide
200 (25 breaststroke/75 free)
100 breaststroke: scull-breath-kick-glide
200 (50 breaststroke/ 50 free)
100 IM fast

200 easy (3300 yards)

4/12/12 #4 GBM Social Saturday at Agave, Portsmouth

400 choice
4 x 100 kick alt side position flutter & dolphin by 100
4 x 50 breathing pattern 3-5-7-9 by 50

1 x 100 butterfly @ 2:30
200 Free build @ 4:00
4 x 25 alternate windshield wiper scull & high elbow snap scull
3 x 100 free good technique @ 2:15
4 x 25 streamline flutter kick @ 45
200 free good technique @ 4:00
1 x 100 butterfly @ 2:30
100 easy

100 breaststroke kick: breath-kick-glide
200 (25 breaststroke/75 free)
100 breaststroke: scull-breath-kick-glide
200 (50 breaststroke/ 50 free)

200 easy (3000 yards)

4/12/12 #5 GBM Social Saturday at Agave, Portsmouth

4/12/12 #6 GBM Social Saturday at Agave, Portsmouth

300 choice
3 x 100 kick alt side flutter & dolphin
4 x 50 breathing pattern 5-3 by 25

2 x 50 butterfly @ 15s rest
100 Free build
4 x 25 alternate windshield wiper scull & high elbow snap scull
100 free good technique
4 x 25 streamline flutter kick
100 free good technique
2 x 50 butterfly @ 15s rest

100 breaststroke kick: breath-kick-glide
100 breaststroke: scull-breath-kick-glide
100 breaststroke

200 easy (2000 yards)

4/11/12

4/11/12 #1 GBM Social @ Agave Saturday

400 choice

4 x 100 kick - alt side position flutter and dolphin by 100

4 x 50 breathing pattern 3/5/7/9 by 50

Twice Through

4 x 25 drill @ 45 – alternate:

windshield wiper scull
high elbow snap scull

200 Free - good technique @ 3:00

2 x 50 streamline flutter kick- swim turn @ 1:20

100 free good technique @ 1:30

400 IM drill/swim by 25

3 x 100 IM descend

4 x 25 side by side race

200 easy (3000 meters)

Windshield wiper drill points: fingertips down, elbows stationary and forward, feel the pressure on your hands and forearms

4/11/12 #2 GBM Social @ Agave Saturday

400 choice

4 x 100 kick - alt side position flutter and dolphin by 100

4 x 50 breathing pattern 3/5/7/9 by 50

Twice Through

4 x 25 drill @ 45 – alternate:

windshield wiper scull
high elbow snap scull

200 Free - good technique @ 3:20

2 x 50 streamline flutter kick- swim turn @ 1:20

100 free good technique @ 1:50

200 IM drill/swim by 25

100 IM build each length to fast

4 x 25 side by side race

200 easy (2600 meters)

Windshield wiper drill points: fingertips down, elbows stationary and forward, feel the pressure on your hands and forearms

4/11/12 #3 GBM Social @ Agave Saturday

300 choice

3 x 100 kick - alt side position flutter and dolphin by 100

4 x 50 breathing pattern 3/5/7/9 by 50

Twice Through

4 x 25 drill @ 10 sec rest – alternate:

windshield wiper scull
high elbow snap scull

200 Free - good technique @ 30 sec rest

2 x 50 streamline flutter kick- swim turn @ 15 sec rest

100 free good technique @ 30 sec rest

100 IM drill @ 20s rest

100 IM build each length to fast

200 easy (2200 meters)

Windshield wiper drill points: fingertips down, elbows stationary and forward, feel the pressure on your hands and forearms

4/10/12

4/10/12 # 1 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: (25 arms down kick bilat rotation, breath every 3) / (25 six kick switch)

4 x streamline glide competition (within lane)

600 free - breathing every 3-5-3-7-3-9 by 100

4 x 50 @ 40

400 free - breathing every 3-5-7-9 by 100

4 x 50 @ 40

200 free - breathing every 3-5-7-9 by 50

4 x 50 @ 40

200 easy

8 x 25 butterfly @ 20

4 x 25 backstroke - underwater kickout half way @ 30

300 easy (3600 yards)

4/10/12 # 2 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: (25 arms down kick bilat rotation, breath every 3) / (25 six kick switch)

4 x streamline glide competition (within lane)

600 free - breathing every 3-5-3-7-3-9 by 100

4 x 50 @ 40

400 free - breathing every 3-5-7-9 by 100

4 x 50 @ 40

200 free - breathing every 3-5-7-9 by 50

4 x 50 @ 40

200 easy

8 x 25 butterfly @ 20

4 x 25 backstroke - underwater kickout half way @ 30

300 easy (3600 yards)

4/10/12 # 3 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: (25 arms down kick bilat rotation, breath every 3) / (25 six kick switch)

4 x streamline glide competition (within lane)

400 free - breathing every 3-5-7-9 by 100

4 x 50 @ 45

200 free - breathing every 3-5-7-9 by 50

4 x 50 @ 45

100 free - breathing every 7-9 by 50

4 x 50 @ 45

200 easy

8 x 25 butterfly @ 25

4 x 25 backstroke - underwater kickout half way @ 30

200 easy (3000 yards)

4/10/12 # 4 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: (25 arms down kick bilat rotation, breath every 3) / (25 six kick switch)

4 x streamline glide competition (within lane)

400 free - breathing every 3-5-7-9 by 100

4 x 50 @ 50

200 free - breathing every 3-5-7-9 by 50

4 x 50 @ 50

100 free - breathing every 7-9 by 50

4 x 50 @ 50

200 easy

8 x 25 butterfly @ 30

4 x 25 backstroke - underwater kickout half way @ 40

200 easy (3000 yards)

4/10/12 # 5 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: (25 arms down kick bilat rotation, breath every 3) / (25 six kick switch)

4 x streamline glide competition (within lane)

400 free - breathing every 3-5-7-9 by 100

4 x 50 @ 60

200 free - breathing every 3-5-7-9 by 50

4 x 50 @ 60

100 free - breathing every 7-9 by 50

4 x 50 @ 60

100 easy

8 x 25 butterfly @ 30

200 easy (2800 yards)

4/10/12 # 6 GBM Social - Saturday at Agave in Portsmouth

400 choice

4 x 100 kick with fins - alternate side position flutter & dolphin kick

4 x 50: catch up drill freestyle

4 x streamline glide competition (within lane)

400 free - breathing every 3-5 by 100

2 x 50 @ 10s rest

200 free - breathing every 3-5 by 50

2 x 50 @ 10s rest

100 free - breathing every 3

2 x 50 @ 10s rest

8 x 25 butterfly @ 15s rest

200 easy (2400 yards)