5/24/12

5/24/12 #1 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:00

4 x 25 Free @ 25

4 x 50 Free @ 45

4 x 25 Free @ 20

200 drill

4 x 50 Free @ 1:05

4 x 25 Breaststroke @ 30

4 x 50 Backstroke @ 55

4 x 25 Butterfly @ 25

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:00

-fast turn & kickout every wall

300 easy (3600 yards)

5/24/12 #2 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:00

4 x 25 Free @ 25

4 x 50 Free @ 45

4 x 25 Free @ 20

200 drill

4 x 50 Free @ 1:05

4 x 25 Breaststroke @ 30

4 x 50 Backstroke @ 55

4 x 25 Butterfly @ 25

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:00

-fast turn & kickout every wall

300 easy (3600 yards)

5/24/12 #3 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:10

4 x 25 Free @ 35

4 x 50 Free @ 55

4 x 25 Free @ 25

200 drill

2 x 50 Free @ 1:20

2 x 25 Breaststroke @ 35

2 x 50 Backstroke @ 1:05

2 x 25 Butterfly @ 30

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:15

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #4 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:30

4 x 25 Free @ 40

4 x 50 Free @ 1:10

4 x 25 Free @ 30

200 drill

2 x 50 Free @ 1:30

2 x 25 Breaststroke @ 50

2 x 50 Backstroke @ 1:30

2 x 25 Butterfly @ 40

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick)

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #5 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:30

4 x 25 Free @ 40

4 x 50 Free @ 1:10

4 x 25 Free @ 30

200 drill

2 x 50 Free @ 1:30

2 x 25 Breaststroke @ 50

2 x 50 Backstroke @ 1:30

2 x 25 Butterfly @ 40

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick)

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #6 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

100 drill

2 x 50 Free @ 20s rest

2 x 25 Free @ 15s rest

2 x 50 Free @ 10s rest

2 x 25 Free @ 5s rest

100 drill

2 x 50 Free @ 20s rest

2 x 25 Breaststroke @ 15s rest

2 x 50 Backstroke @ 10s rest

2 x 25 Butterfly @ 5s rest

100 IM

100 easy

4 x 50 kick (25 dolphin kick, 25 backstroke kick)

-fast turn & kickout every wall

200 easy (2400 yards)