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