4/23/12

4/23/12 #1

400 choice
4 x 100 alternate: (windshield wiper scull /swim) & (one arm w/other arm up/ swim)
4 x 50 kick- descend



Focus on IM – recover on Freestyle



400 IM (4 x 100 IM) @ 30s RI

2 x 100 Free @ 1:45

300 IM (3 x 100 IM) @ 30s RI

2 x 100 Free @ 1:45

200 IM (2 x 100 IM) @ 30s RI

2 x 100 Free @ 1:45

100 IM

400 easy (3000 meters)

4/23/12 #2

400 choice
4 x 100 alternate: (windshield wiper scull /swim) & (one arm w/other arm up/ swim)
4 x 50 kick- descend



Focus on IM – recover on Freestyle



400 IM (4 x 100 IM) @ 30s RI

2 x 100 Free @ 2:00

300 IM (3 x 100 IM) @ 30s RI

2 x 100 Free @ 2:00

200 IM (2 x 100 IM) @ 30s RI

1 x 100 Free @ 2:00

100 IM

200 easy (2700 meters)

4/23/12 #3

300 choice
3 x 100 alternate: (windshield wiper scull /swim) & (one arm w/other arm up/ swim)
4 x 50 kick- descend



4 x 25 butterfly
1 x 100 IM
1 x 100 free



4 x 25 backstroke
1 x 100 IM
1 x 100 free



4 x 25 breaststroke
1 x 100 IM
1 x 100 free



100 easy (1800 meters)