5/10/12

5/10/12 #1 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

8 x 25 butterfly with fins @ 30
200 backstroke kick NO FINS



200 easy (3700 yards)

5/10/12 #2 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

8 x 25 butterfly with fins @ 30
200 backstroke kick NO FINS



200 easy (3700 yards)

5/10/12 #3 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3500 yards)

5/10/12 #4 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



8 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 3 @ 3:00 1 @ 4:00

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3000 yards)

5/10/12 #5 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



8 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 3 @ 3:00 1 @ 4:00

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3000 yards)

5/10/12 #6 No coach Thursday or Sunday (workout provided)

300 choice
3 x 100 kick with fins – alt side flutter & on back
4 x 50 catch up freestyle drill



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull) – focus on head & body position
100 freestyle – focus on head & body position



4 x 25 – six kick switch – focus on extending onto side
100 freestyle – focus on extend & roll



4 x 25 underwater recovery (high elbow, breathe to side)
100 freestyle – focus on high elbow underwater pull



8 x 25 alternating dolphin kick & choice



200 easy (1800 yards)