5/15/12

5/15/12 #1 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #2 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #3 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #4 Sunday is JT Clinic!!! 8-12am.

400 choice
4 x 100 kick/swim/scull/swim with fins
4 x 50 drill (what is your goal?)



Freestyle, fast:

4 x 75 @ 1:30

4 x 75 @ 2:00

4 x 75 @ 1:30

100 easy @ 2:30
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:30



4 x 25 butterfly drill @ 45
4 x 50 butterfly @ 1:00



500 warm down (3000 yards)

5/15/12 #5 Sunday is JT Clinic!!! 8-12am.

400 choice
4 x 100 kick/swim/scull/swim with fins
4 x 50 drill (what is your goal?)



Freestyle, fast:

4 x 75 @ 1:30

4 x 75 @ 2:00

4 x 75 @ 1:30

100 easy @ 2:30
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:30



4 x 25 butterfly drill @ 45
4 x 50 butterfly @ 1:00



500 warm down (3000 yards)

5/15/12 #6 Sunday is JT Clinic!!! 8-12am.

300 choice
3 x 100 kick/swim/scull/swim with fins
4 x 50 alternate: catch up drill & one arm drill



Freestyle, fast:

2 x 75 @ 15 sec rest

2 x 75 @ 1:00 rest

2 x 75 @ 15 sec rest

50 easy



6 x 25 sprint kick (no fins)
50 easy






300 warm down (2000 yards)