4/16/12 #1 Volunteer Next Sunday at UNH bike race?

400 choice

4 x 100 kick

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus pull, breath every 3 @ 1:40

1 x 50 all out @ 2:00

5 x 50 fly/free descend @ 1:00

200 easy

4 x Rabbit Chase:

One person on the blocks, one person in water by lifeguard platform - on go both start- don't get caught modify distance as needed

400 easy breathing every 3, focus on high elbow pull (2500 meters)

4/16/12 #2 Volunteer Next Sunday at UNH bike race?

400 choice

4 x 100 kick

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus on pull, breath every 3 @ 1:50

1 x 50 all out @ 2:00

5 x 50 fly/free descend @ 1:15

200 easy

2 x Rabbit Chase:

One person on the blocks, one person in water by lifeguard platform - on go both start- don't get caught modify distance as needed

400 easy breathing every 3, focus on high elbow pull (2500 meters)

400 choice

4 x 100 kick/drill by 25

4 x 50 alt: windshield wiper scull/swim & one arm up/swim

5 x 100 free focus on pull, breath every 3 @ 20s rest

1 x 50 all out @ 1:00 rest

5 x 50 fly/free descend @ 15s rest

200 easy breathing every 3, focus on high elbow pull (2200 meters)