3/27/12

3/27/12 #1 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

2 x 25 butterfly drill @ 40
400 – 25 fly/ 25 free with fins @ 1:00 rest
2 x 75 dolphin kick @ 2:00

2 x 25 backstroke drill @ 40
400 – 25 back/ 25 free with fins @ 1:00 rest
2 x 75 flutter kick on back @ 2:00

2 x 25 breaststroke drill @ 40
400 – 25 breaststroke/ 25 free @ 1:00 rest
2 x 75 breaststroke kick @ 2:00

Work the bold:
1 x 250 IM (100 fly, 75 back, 50 breaststroke, 25 free)
100 easy
1 x 250 IM (25 fly, 50 back, 75 breaststroke, 100 free)

200 easy

3600 yards




3/27/12 #2 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

2 x 25 butterfly drill @ 40
400 – 25 fly/ 25 free with fins @ 1:00 rest
2 x 75 dolphin kick @ 2:00

2 x 25 backstroke drill @ 40
400 – 25 back/ 25 free with fins @ 1:00 rest
2 x 75 flutter kick on back @ 2:00

2 x 25 breaststroke drill @ 40
400 – 25 breaststroke/ 25 free @ 1:00 rest
2 x 75 breaststroke kick @ 2:00

Work the bold:

1 x 250 IM (100 fly, 75 back, 50 breaststroke, 25 free)
100 easy
1 x 250 IM (25 fly, 50 back, 75 breaststroke, 100 free)

200 easy

3600 yards




3/27/12 #3 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

2 x 25 butterfly drill @ 40
300 – 25 fly/ 25 free with fins @ 1:00 rest
2 x 75 dolphin kick @ 2:15

2 x 25 backstroke drill @ 40
300 – 25 back/ 25 free with fins @ 1:00 rest
2 x 75 flutter kick on back @ 2:15

2 x 25 breaststroke drill @ 40
300 – 25 breaststroke/ 25 free @ 1:00 rest
2 x 75 breaststroke kick @ 2:15

Work the bold:
1 x 250 IM (100 fly, 75 back, 50 breaststroke, 25 free)
100 easy
1 x 250 IM (25 fly, 50 back, 75 breaststroke, 100 free)

100 easy

3200 yards




3/27/12 #4 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

2 x 25 butterfly drill @ 40
200 – 25 fly/ 25 free with fins @ 1:00 rest
2 x 75 dolphin kick @ 2:30

2 x 25 backstroke drill @ 40
200 – 25 back/ 25 free with fins @ 1:00 rest
2 x 75 flutter kick on back @ 2:30

2 x 25 breaststroke drill @ 40
200 – 25 breaststroke/ 25 free @ 1:00 rest
2 x 75 breaststroke kick @ 2:30

Work the bold:
1 x 250 IM (100 fly, 75 back, 50 breaststroke, 25 free)
100 easy
1 x 250 IM (25 fly, 50 back, 75 breaststroke, 100 free)

200 easy

3000 yards




3/27/12 #5 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

2 x 25 butterfly drill @ 40
200 – 25 fly/ 25 free with fins @ 1:00 rest
2 x 75 dolphin kick @ 2:30

2 x 25 backstroke drill @ 40
200 – 25 back/ 25 free with fins @ 1:00 rest
2 x 75 flutter kick on back @ 2:30

2 x 25 breaststroke drill @ 40
200 – 25 breaststroke/ 25 free @ 1:00 rest
2 x 75 breaststroke kick @ 2:30

Work the bold:
1 x 250 IM (100 fly, 75 back, 50 breaststroke, 25 free)
100 easy
1 x 250 IM (25 fly, 50 back, 75 breaststroke, 100 free)

200 easy

3000 yards






3/27/12 #6 What is your goal for today’s practice?

400 choice
300 kick with fins
200 drill – one arm free (other arm down)
100 variable sprint

4 x 25 butterfly drill
200 – 25 fly/ 25 free with fins

4 x 25 backstroke drill
200 – 25 back/ 25 free with fins

4 x 25 breaststroke drill
200 – 25 breaststroke/ 25 free

1 x 200 IM

200 easy

2300 yards