4/30/12

4/30/12 #1

400 choice
4 x 100 - Kick/swim/drill/swim by 25
4 x 50 descend



600 free - steady easy pace focus on technique, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
400 free - 25 sprint/ 75 moderate, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
200 free hard, get HR



4 x 25 choice sprint (turn at center)



100 easy (2600 meters)

4/30/12 #2

400 choice
4 x 100 - Kick/swim/drill/swim by 25
4 x 50 descend



600 free - steady easy pace focus on technique, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
400 free - 25 sprint/ 75 moderate, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
200 free hard, get HR



4 x 25 choice sprint (turn at center)



100 easy (2600 meters)

4/30/12 #3

400 choice
4 x 100 - Kick/swim/drill/swim by 25
4 x 50 descend



300 free - steady easy pace focus on technique, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
200 free - 25 sprint/ 75 moderate, get HR
4 x 25 sprint surf kick (head up, hands stacked), get HR
100 free hard, get HR



4 x 25 choice sprint (turn at center)



100 easy (2000 meters)