4/4/12

4/4/12 #1 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill



3 x 300 descend @ 5:00

1. freestyle
   
2. 100 free, 100 stroke, 100 free
   
3. freestyle
   

100 easy



4 x streamline vertical kick race (go to bottom, push off at same time and race to break the surface of the water first)



200 free for time (fast – all out – 100%)
100 easy



4 x 25 pull a partner
100 free for time (fast – all out – 100%)



200 easy 2800 meters

4/4/12 #2 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill



3 x 300 descend @ 6:00

1. freestyle
   
2. 100 free, 100 stroke, 100 free
   
3. freestyle
   

100 easy



4 x streamline vertical kick race (go to bottom, push off at same time and race to break the surface of the water first)



100 free for time (fast – all out – 100%)
50 easy



4 x 25 pull a partner
50 free for time (fast – all out – 100%)



100 easy 2500 meters

4/4/12 #3 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill



3 x 300 descend @ 6:00

1. freestyle
   
2. 100 free, 100 stroke, 100 free
   
3. freestyle
   

100 easy



4 x streamline vertical kick race (go to bottom, push off at same time and race to break the surface of the water first)



100 free for time (fast – all out – 100%)
50 easy



4 x 25 pull a partner
50 free for time (fast – all out – 100%)



100 easy 2500 meters

4/4/12 #4 No Practice Sunday – Pool Closed for Easter

300 choice
3 x 100 variable sprint kick (e-h/h-e/e/h)
4 x 50 one arm free drill



3 x 200 descend

1. freestyle
   
2. 100 free, 100 stroke, 100 free
   
3. freestyle
   

100 easy



4 x streamline vertical kick race (go to bottom, push off at same time and race to break the surface of the water first)



200 easy 2000 meters