5/1/12

5/1/12 #1 Happy May Day!

400 choice
4 x 100 alt breaststroke kick & choice (no fins)
4 x 50 drill



12 x 25 butterfly with fins



3 x 500 free descend by 25 seconds each one, check HR
example #1: 8:20, #2: 7:55, #3: 7:30



50 easy sidestroke



3 x 50 streamline kick on back – no fins
4 x 75 choice, 25 drill/50 build to fast



200 easy (3500 yards)

5/1/12 #2 Happy May Day!

400 choice
4 x 100 alt breaststroke kick & choice (no fins)
4 x 50 drill



12 x 25 butterfly with fins



3 x 500 free descend by 25 seconds each one, check HR
example #1: 8:20, #2: 7:55, #3: 7:30



50 easy sidestroke



3 x 50 streamline kick on back – no fins
4 x 75 choice, 25 drill/50 build to fast



200 easy (3500 yards)

5/1/12 #3 Happy May Day!

400 choice
4 x 100 alt breaststroke kick & choice (no fins)
4 x 50 drill



12 x 25 butterfly with fins



3 x 500 free descend by 25 seconds each one, check HR
example #1: 8:20, #2: 7:55, #3: 7:30



50 easy sidestroke



3 x 50 streamline kick on back – no fins
4 x 75 choice, 25 drill/50 build to fast



200 easy (3500 yards)

5/1/12 #4 Happy May Day!

400 choice
4 x 100 alt breaststroke kick & choice (no fins)
4 x 50 drill



8 x 25 butterfly with fins



3 x 400 free descend by 20 seconds each one, check HR
example #1: 8:20, #2: 8:00, #3: 7:40



50 easy sidestroke



3 x 50 streamline kick on back – no fins
4 x 75 choice, 25 drill/50 build to fast



100 easy (3000 yards)

5/1/12 #5 Happy May Day!

400 choice
4 x 100 alt breaststroke kick & choice (no fins)
4 x 50 drill



8 x 25 butterfly with fins



3 x 400 free descend by 20 seconds each one, check HR
example #1: 8:20, #2: 8:00, #3: 7:40



50 easy sidestroke



3 x 50 streamline kick on back – no fins
4 x 75 choice, 25 drill/50 build to fast



100 easy (3000 yards)

5/1/12 #6 Happy May Day!

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



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



4 x 50 catch up free drill (tag then pull)-- FOCUS on:

• 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)