4/19/12

4/19/12 #1 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:20

500 Free - technique/recovery - 25 drill/75 swim

(3500 yards)

4/19/12 #2 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:25

500 Free - technique/recovery - 25 drill/75 swim

(3500 yards)

4/19/12 #3 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

400 Free - technique/recovery - 25 drill/75 swim

12 x 100 @ 1:30

400 Free - technique/recovery - 25 drill/75 swim

(3300 yards)

4/19/12 #4 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 1:40

400 Free - technique/recovery - 25 drill/75 swim

(3000 yards)

4/19/12 #5 Who wants to volunteer the 29th after practice?

400 choice

4 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

100 fly @ 10s rest

75 fly @ 10s rest

50 fly @ 10s rest

25 fly @ 10s rest

50 easy backstroke

500 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 1:50

400 Free - technique/recovery - 25 drill/75 swim

(3000 yards)

4/19/12 #6 Who wants to volunteer the 29th after practice?

300 choice

3 x 100 kick with fins - variable sprint

4 x 50 -alt ww/swim & one arm

75 fly @ 30s rest

50 fly @ 30s rest

25 fly @ 30s rest

50 easy backstroke

300 Free - technique/recovery - 25 drill/75 swim

8 x 100 @ 10s rest - steady pace

300 Free - technique/recovery - 25 drill/75 swim

(2400 yards)