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