4/17/12

4/17/12 #1 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 1:45 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 40

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:00

4 x 200 Free @ 3:15 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:30

2 x 25 underwater breaststroke - no breath @ 1:00

500 free breath every 3, focus on pull (3600 yards)

4/17/12 #2 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 1:45 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 40

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:00

4 x 200 Free @ 3:15 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:30

2 x 25 underwater breaststroke - no breath @ 1:00

500 free breath every 3, focus on pull (3600 yards)

4/17/12 #3 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:00 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:15

3 x 200 Free @ 3:30 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:45

2 x 25 underwater breaststroke - no breath @ 1:00

300 free breath every 3, focus on pull (3200 yards)

4/17/12 #3 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:00 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

8 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:15

3 x 200 Free @ 4:00 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 45

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 1:45

2 x 25 underwater breaststroke - no breath @ 1:00

300 free breath every 3, focus on pull (3200 yards)

4/17/12 #5 Volunteer Sunday at 28th at Durham Road Race?

400 choice

4 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

3 x 100 @ 2:30 (1- fly, 2- 75 fly/25 free, 3 - 50 fly/50 free)

4 x 25 dolphin kick on back @ 45

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater @ 1:30

3 x 200 Free @ 4:30 - breath every 7-3-5-3 by 50 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back @ 50

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr) @ 2:00

2 x 25 underwater breaststroke - no breath @ 1:00

200 free breath every 3, focus on pull (3000 yards)

4/17/12 #6 Volunteer Sunday at 28th at Durham Road Race?

300 choice

3 x 100 kick with fins - alternate side position flutter & streamline on back

4 x 50 alternate - windshield wiper scull/swim and one arm other arm up - focus on high elbow underwater

4 x 50 alternate (fly) & (25 fly/25 free)

3 x 100 Free - breath every 5-3 by 25 - focus on high elbow pull

4 x 25 arms down breaststroke kick on back

6 x 75 alternating (50 brst/25 free) & (25 brst/50 fr)

2 x 25 underwater breaststroke - no breath

200 free breath every 3, focus on pull (2000 yards)