4/24/12

4/24/12 #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

3 x 100 Free drill/swim by 25 @ 1:45

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

3 x 100 Free drill/swim by 25 @ 1:45

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

3 x 100 Free drill/swim by 25 @ 1:45

100 IM fast

200 easy



8 x 25 fly @ 20

200 easy (3500 meters)

4/24/12 #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

3 x 100 Free drill/swim by 25 @ 1:45

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

3 x 100 Free drill/swim by 25 @ 1:45

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

3 x 100 Free drill/swim by 25 @ 1:45

100 IM fast

200 easy



8 x 25 fly @ 20

200 easy (3500 meters)

4/24/12 #3

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

3 x 100 Free drill/swim by 25 @ 1:50

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

2 x 100 Free drill/swim by 25 @ 1:50

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

1 x 100 Free drill/swim by 25 @ 1:50

100 IM fast

200 easy



8 x 25 fly @ 25

200 easy (3200 meters)

4/24/12 #4

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

1 x 100 Free drill/swim by 25 @ 2:15

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

1 x 100 Free drill/swim by 25 @ 2:15

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

1 x 100 Free drill/swim by 25 @ 2:15

100 IM fast

200 easy



8 x 25 fly @ 25

300 easy (3000 meters)

4/24/12 #5

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

1 x 100 Free drill/swim by 25 @ 2:15

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

1 x 100 Free drill/swim by 25 @ 2:15

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

1 x 100 Free drill/swim by 25 @ 2:15

100 IM fast

200 easy



8 x 25 fly @ 25

300 easy (3000 meters)

4/24/12 #6

300 choice
3 x 100 alternate:

1. (windshield wiper scull /swim)
   
2. (one arm w/other arm up/ swim)
   

4 x 50 kick- descend



Focus on IM – recover on Freestyle

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

1 x 100 Free drill/swim by 25 @ 2:15

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

1 x 100 Free drill/swim by 25 @ 2:15

100 IM fast

200 easy



8 x 25 fly @ 25

200 easy (2200 meters)