4/18/12

4/18/12 #1 Who wants to volunteer Sunday the 28th after practice?

400 choice

4 x 100 kick - variable sprint (f-e/e-f/e/f)

4 x 50 alternate

1. 25 windshield wiper scull/25 swim
2. one arm drill - other arm up

Twice Through, Freestyle, shorter means faster:

100 @ 1:40

75 @ 1:15

50 @ 50

25 off blocks @ 1:00

200 breath every 7-3-5-3 by 50

4 x 25 pull a partner

50 free all out for time

400 breath every 3, focus on pull

4/18/12 #2 Who wants to volunteer Sunday the 28th after practice?

400 choice

4 x 100 kick - variable sprint (f-e/e-f/e/f)

4 x 50 alternate

1. 25 windshield wiper scull/25 swim
2. one arm drill - other arm up

Twice Through, Freestyle, shorter means faster:

100 @ 2:00

75 @ 1:20

50 @ 1:00

25 off blocks @ 1:00

100 breath every 7-3-5-3 by 25

4 x 25 pull a partner

50 free all out for time

200 breath every 3, focus on pull

4/18/12 #3 Who wants to volunteer Sunday the 28th after practice?

300 choice

3 x 100 kick/swim by 25

4 x 50 alternate (focus on high elbow underwater pull)

1. 25 windshield wiper scull/25 swim
2. one arm drill - other arm up

Freestyle, shorter means faster:

100 @ 20s rest

75 @ 20s rest

50 @ 20s rest

25 fast

100 breath every 7-3-5-3 by 25

4 x 25 pull a partner

50 free all out for time

200 breath every 3, focus on pull