4/26/12

4/26/12 #1 Beach to Beach Swim May 2013?

400 choice
4 x 100 kick with fins – alt dolphin & choice
4 x 50 alt: (windshield wiper/swim) & (one arm – other arm up)



4 x 25 free @ 30
3 x 50 breaststroke @ 1:00
2 x 75 backstroke @ 1:30
1 x 100 fly @ 2:00
100 easy @ 2:00



500 free (25 fast/ 75 moderate) @ 7:30
4 x 100 free – drill/swim by 25 @ 2:00
300 free (50 fast/ 50 moderate) @ 4:30
2 x 100 free – drill/swim by 25 @ 2:00
100 free fast
100 easy @ 2:00



12 x 25 dolphin kick with fins – alt all four sides @ 30



300 easy (3800 yards)

4/26/12 #2 Beach to Beach Swim May 2013?

400 choice
4 x 100 kick with fins – alt dolphin & choice
4 x 50 alt: (windshield wiper/swim) & (one arm – other arm up)



4 x 25 free @ 30
3 x 50 breaststroke @ 1:00
2 x 75 backstroke @ 1:30
1 x 100 fly @ 2:00
100 easy @ 2:00



500 free (25 fast/ 75 moderate) @ 7:30
4 x 100 free – drill/swim by 25 @ 2:00
300 free (50 fast/ 50 moderate) @ 4:30
2 x 100 free – drill/swim by 25 @ 2:00
100 free fast
100 easy @ 2:00



12 x 25 dolphin kick with fins – alt all four sides @ 30



300 easy (3800 yards)

4/26/12 #3 Beach to Beach Swim May 2013?

400 choice
4 x 100 kick with fins – alt dolphin & choice
4 x 50 alt: (windshield wiper/swim) & (one arm – other arm up)



4 x 25 free @ 30
3 x 50 breaststroke @ 1:10
2 x 75 backstroke @ 1:40
1 x 100 fly @ 2:00
100 easy @ 2:00



500 free (25 fast/ 75 moderate) @ 9:00
2 x 100 free – drill/swim by 25 @ 2:00
300 free (50 fast/ 50 moderate) @ 5:15
2 x 100 free – drill/swim by 25 @ 2:00
100 free fast
100 easy @ 2:00



8 x 25 dolphin kick with fins – alt all four sides @ 30



200 easy (3400 yards)

4/26/12 #4 Beach to Beach Swim May 2013?

400 choice
4 x 100 kick with fins – alt dolphin & choice
4 x 50 alt: (windshield wiper/swim) & (one arm – other arm up)



4 x 25 free @ 30
3 x 50 breaststroke @ 1:20
2 x 75 backstroke @ 1:45
1 x 100 fly @ 2:00
50 easy @ 2:00



500 free (25 fast/ 75 moderate) @ 10:00
2 x 100 free – drill/swim by 25 @ 2:00
300 free (50 fast/ 50 moderate) @ 6:00
2 x 100 free – drill/swim by 25 @ 2:00
100 free fast
50 easy @ 2:00



4 x 25 dolphin kick with fins – alt all four sides @ 40



200 easy (3200 yards)

4/26/12 #4 Beach to Beach Swim May 2013?

400 choice
4 x 100 kick with fins – alt dolphin & choice
4 x 50 alt: (windshield wiper/swim) & (one arm – other arm up)



4 x 25 free @ 30
3 x 50 breaststroke @ 1:20
2 x 75 backstroke @ 1:45
1 x 100 fly @ 2:00
50 easy @ 2:00



500 free (25 fast/ 75 moderate) @ 10:00
2 x 100 free – drill/swim by 25 @ 2:00
300 free (50 fast/ 50 moderate) @ 6:00
2 x 100 free – drill/swim by 25 @ 2:00
100 free fast
50 easy @ 2:00



4 x 25 dolphin kick with fins – alt all four sides @ 40



200 easy (3200 yards)

4/26/12 #6 Beach to Beach Swim May 2013?

Today's goal: Steady Rhythm & Relaxation
(arms moving consistent pace, muscles that are not engaged are relaxed and supple).



300 choice
300 kick with fins – alt side position flutter & flutter on back



4 x 50 catch up freestyle drill (tag then pull)-- FOCUS points:

• head neutral – neck long – eyes down
  
• extend arm pit and rotate
  
• keep elbow high during underwater pull
  

300 free (25 moderate/ 75 easy)
2 x 100 free – drill/swim by 25 @ 20s rest
200 free (50 moderate/ 50 moderate)
2 x 100 free – drill/swim by 25 @ 20s rest
100 free moderate for time



200 easy (2000 yards)