4/5/12

4/5/12 #1 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick with fins (e-h/h-e/e/h)
4 x 50 one arm free drill- other arm down – focus on extending and 'press'



500 free – 60% focus on “press” @ 9:00
4 x 25 pull a partner @ 45
300 free – 70% focus on “press” @ 5:30
4 x 25 underwater @ 45
100 free all out for time, 100%
100 easy



3 x 200 backstroke descend @ 3:45
2 x 150 breaststroke – 25 drill/50 swim @ 3:00
1 x 100 fly @ 1:45
100 easy @ 2:00
100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'



3600 yards

4/5/12 #2 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick with fins (e-h/h-e/e/h)
4 x 50 one arm free drill- other arm down – focus on extending and 'press'



500 free – 60% focus on “press” @ 9:00
4 x 25 pull a partner @ 45
300 free – 70% focus on “press” @ 5:30
4 x 25 underwater @ 45
100 free all out for time, 100%
100 easy



3 x 200 backstroke descend @ 3:45
2 x 150 breaststroke – 25 drill/50 swim @ 3:00
1 x 100 fly @ 1:45
100 easy @ 2:00
100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'



3600 yards

4/5/12 #3 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick with fins (e-h/h-e/e/h)
4 x 50 one arm free drill- other arm down – focus on extending and 'press'



400 free – 60% focus on “press” @ 8:00
4 x 25 pull a partner @ 45
200 free – 70% focus on “press” @ 4:00
4 x 25 underwater @ 45
100 free all out for time, 100%
100 easy



3 x 200 backstroke descend @ 4:00
2 x 150 breaststroke – 25 drill/50 swim @ 3:00
1 x 100 fly @ 1:45
100 easy @ 2:00
100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'



3400 yards

4/5/12 #4 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick with fins (e-h/h-e/e/h)
4 x 50 one arm free drill- other arm down – focus on extending and 'press'



400 free – 60% focus on “press” @ 7:20
4 x 25 pull a partner @ 45
200 free – 70% focus on “press” @ 3:40
4 x 25 underwater @ 45
100 free all out for time, 100%
100 easy



3 x 150 backstroke descend @ 3:45
2 x 100 breaststroke – 25 drill/75 swim @ 3:30
1 x 50 fly @ 1:45
100 easy @ 2:00
100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'



3100 yards

4/5/12 #5 No Practice Sunday – Pool Closed for Easter

400 choice
4 x 100 variable sprint kick with fins (e-h/h-e/e/h)
4 x 50 one arm free drill- other arm down – focus on extending and 'press'



400 free – 60% focus on “press” @ 7:20
4 x 25 pull a partner @ 45
200 free – 70% focus on “press” @ 3:40
4 x 25 underwater @ 45
100 free all out for time, 100%
100 easy



3 x 150 backstroke descend @ 3:45
2 x 100 breaststroke – 25 drill/75 swim @ 3:30
1 x 50 fly @ 1:45
100 easy @ 2:00
100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'



3100 yards

4/5/12 #6 No Practice Sunday – Pool Closed for Easter

300 choice
3 x 100 variable sprint kick with fins
4 x 50 free -catch up drill



400 free – 60%
100 free all out for time, 100%



3 x 100 backstroke descend
2 x 75 breaststroke – 25 drill/50 swim
1 x 50 fly



100 easy



100 IM for time



200 – 25 six-kick/75 swim – focus on 'press'
2200 yards