5/27/12

5/27/12 # 1 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



12 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
200 easy



1000 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(5200 yards)

5/27/12 # 2 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



12 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
200 easy



1000 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(5200 yards)

5/27/12 # 3 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
100 easy



600 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(4600 yards)

5/27/12 # 4 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(4000 yards)

5/27/12 # 5 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(4000 yards)

5/27/12 # 6 No Coach Tuesday!

300 choice
3 x 100 kick with fins
4 x 50 backstroke descend



600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(3000 yards)