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)