4/2/12 #1 What is your specific goal tonight?
400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill
3 x 50 @ 1:00
1 x 50 @ 35
3 x 50 @ 50
1 x 50 @ 35
3 x 50 @ 40
1 x 50 @ 35
200 easy backstroke or sidestroke
400 – 25 underwater/ 75 swim
9 x 25 – odds drill – evens sprint
4 x 50 – 15 meters hands up eggbeater vertical kick/sprint into turn/ 12 meters underwater/ easy the rest of the way
225 easy 2800 meters
4/2/12 #2 What is your specific goal tonight?
400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill
3 x 50 @ 1:10
1 x 50 @ 45
3 x 50 @ 1:05
1 x 50 @ 45
3 x 50 @ 1:00
1 x 50 @ 45
200 easy backstroke or sidestroke
300 – 25 underwater/ 75 swim
8 x 25 – odds drill – evens sprint
200 easy 2500 meters
4/2/12 #3 What is your specific goal tonight?
400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill
3 x 50 @ 1:10
1 x 50 @ 45
3 x 50 @ 1:05
1 x 50 @ 45
3 x 50 @ 1:00
1 x 50 @ 45
200 easy backstroke or sidestroke
300 – 25 underwater/ 75 swim
8 x 25 – odds drill – evens sprint
200 easy 2500 meters
4/2/12 #4 What is your specific goal tonight?
300 choice
3 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill
3 x 50 @ 15 sec rest
1 x 50 fast @ 5 sec rest
3 x 50 @ 10 sec rest
1 x 50 fast@ 45
3 x 50 @ 5 sec rest
1 x 50 fast @ 45
100 easy backstroke or sidestroke
8 x 25 – odds drill – evens sprint
100 easy 1800 meters
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