3/29/12

3/29/12 #1 Goal for tonight?

At 6:50 pm whole group activity
400 choice @ 8:00
4 x 100 one arm drill freestyle @ 2:00
4 x 50 breathing 3/5/7/9 @ 1:00

**6:50 pm whole group activity**

8 x 25 butterfly @ 25

4 x 125 – 75 freestyle/50 flutter kick on back @ 2:00
10 x 50 – (1 medium 1 hard) x 5 – odd swim, even kick @ 1:00

Twice Through:
3 x 100 @ 1:30
1 x 100 @ 1:15 (what is your goal for this swim?)
1 x 100 @ 1:45

200 easy

3400 yards




3/29/12 #2 Goal for tonight?

At 6:50 pm whole group activity
400 choice @ 8:00
4 x 100 one arm drill freestyle @ 2:00
4 x 50 breathing 3/5/7/9 @ 1:00

**6:50 pm whole group activity**

8 x 25 butterfly @ 25

4 x 125 – 75 freestyle/50 flutter kick on back @ 2:00
10 x 50 – (1 medium 1 hard) x 5 – odd swim, even kick @ 1:00

Twice Through:
3 x 100 @ 1:30
1 x 100 @ 1:15 (what is your goal for this swim?)
1 x 100 @ 1:45

200 easy

3400 yards




3/29/12 #3 Goal for tonight?

At 6:50 pm whole group activity
400 choice @ 8:00
4 x 100 one arm drill freestyle @ 2:00
4 x 50 breathing 3/5/7/9 @ 1:00

**6:50 pm whole group activity**

8 x 25 butterfly @ 30

4 x 125 – 75 freestyle/50 flutter kick on back @ 2:30
8 x 50 – (1 medium 1 hard) x 4 – odd swim, even kick @ 1:10

Twice Through:
3 x 100 @ 1:45
1 x 100 @ 1:25 (what is your goal for this swim?)
1 x 50 @ 2:00

200 easy

3200 yards




3/29/12 #4 Goal for tonight?

At 6:50 pm whole group activity
400 choice @ 8:00
4 x 100 one arm drill freestyle @ 2:30
4 x 25 breathing 3/5/7/9 @ 30

**6:50 pm whole group activity**

8 x 25 butterfly @ 40

4 x 125 – 75 freestyle/50 flutter kick on back @ 2:30
8 x 50 – (1 medium 1 hard) x 3 – odd swim, even kick @ 1:20

Twice Through:
2 x 100 @ 1:50
1 x 100 @ 1:35 (what is your goal for this swim?)
1 x 50 @ 2:00

200 easy

3000 yards




3/29/12 #5 Goal for tonight?

At 6:50 pm whole group activity
400 choice @ 8:00
4 x 100 one arm drill freestyle @ 2:30
4 x 25 breathing 3/5/7/9 @ 30

**6:50 pm whole group activity**

8 x 25 butterfly @ 40

4 x 125 – 75 freestyle/50 flutter kick on back @ 2:30
8 x 50 – (1 medium 1 hard) x 3 – odd swim, even kick @ 1:20

Twice Through:
2 x 100 @ 2:00
1 x 100 @ 1:45 (what is your goal for this swim?)
1 x 50 @ 2:00

200 easy

3000 yards





3/29/12 #6 Goal for tonight?

At 6:50 pm whole group activity
200 choice
2 x 100 one arm drill freestyle
4 x 25 breathing 3/5/3/5

**6:50 pm whole group activity**

8 x 25 butterfly @ 15 sec rest

6 x 50 – choice - 1 medium 1 hard @ 30s rest

8 x 100 - alternate:
1.25 butterfly/ 75 freestyle
2. freestyle

200 easy

2000 yards