4/29/12

4/29/12 #1

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



1000 – 200/200/150/150/100/100/50/50 - Easy/Hard
3 x 50 @ 45
2 x 50 @ 40
1 x 50 @ 35
200 easy



8 x 25 butterfly with fins
3 x 200 streamline flutter kick on back – descending






Three Times Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 1:00

2 x 100 @ 2:00

1 x 200 @ 3:00

100 easy @ 2:00

200 easy (5600 yards)

4/29/12 #2

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



1000 – 200/200/150/150/100/100/50/50 - Easy/Hard
3 x 50 @ 45
2 x 50 @ 40
1 x 50 @ 35
200 easy



8 x 25 butterfly with fins
3 x 200 streamline flutter kick on back – descending






Three Times Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 1:00

2 x 100 @ 2:00

1 x 200 @ 3:00

100 easy @ 2:00

200 easy (5600 yards)

4/29/12 #4

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



1000 – 200/200/150/150/100/100/50/50 - Easy/Hard
3 x 50 @ 1:00
2 x 50 @ 55
1 x 50 @ 50
100 easy



8 x 25 butterfly with fins
3 x 100 streamline flutter kick on back – descending






Twice Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 1:15

2 x 100 @ 2:30

1 x 200 @ 4:00

100 easy @ 2:00

100 easy (4600 yards)

4/29/12 #5

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



1000 – 200/200/150/150/100/100/50/50 - Easy/Hard
3 x 50 @ 1:00
2 x 50 @ 55
1 x 50 @ 50
100 easy



8 x 25 butterfly with fins
3 x 100 streamline flutter kick on back – descending






Twice Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 1:15

2 x 100 @ 2:30

1 x 200 @ 4:00

100 easy @ 2:00

100 easy (4600 yards)

4/29/12 #6

Goal – Rhythm & Relaxation



300 choice
3 x 100 kick with fins – alt dolphin & choice by 100
4 x 50 – catch up free drill- focus high elbow



600 – 100 Easy/100 Hard, Goal: breathe every 3
4 x 100 streamline flutter kick on back



Twice Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 20s rest

2 x 100 @ 20s rest

1 x 200 @ 20s rest

50 easy

200 easy (3200 yards)

4/29/12 #3

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



1000 – 200/200/150/150/100/100/50/50 - Easy/Hard
3 x 50 @ 55
2 x 50 @ 50
1 x 50 @ 45
100 easy



8 x 25 butterfly with fins
3 x 100 streamline flutter kick on back – descending






Three Times Through: Trying to Maintain Goal Pace
(same stroke within round, yes IM is okay)

4 x 50 @ 1:00

2 x 100 @ 2:00

1 x 200 @ 3:00

100 easy @ 2:00

100 easy (5100 yards)