5/29/12

5/29/12 #1 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:20 base)

500 Free @ 6:20

250 Free @ 3:20

125 Free @ 1:40

75 easy @ 2:00

8 x 75 @ 1:30 alternating

1. 25 fly/ 50 backstroke
   
2. 25 breaststroke/ 50 free
   

100 easy (3600 yards)

5/29/12 #2 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:25 base)

500 Free @ 6:45

250 Free @ 3:35

125 Free @ 1:50

75 easy @ 2:00

8 x 75 @ 1:30 alternating

1. 25 fly/ 50 backstroke
   
2. 25 breaststroke/ 50 free
   

100 easy (3600 yards)

5/29/12 #3 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:35 base)

500 Free @ 7:35

250 Free @ 4:00

125 Free @ 2:00

75 easy @ 2:00

4 x 75 @ 1:45 alternating

1. 25 fly/ 50 backstroke
   
2. 25 breaststroke/ 50 free
   

100 easy (3300 yards)

5/29/12 #4 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 10:00

250 Free @ 5:00

125 Free @ 2:30

25 easy @ 1:00

4 x 75 @ 1:45 alternating

1. 25 fly/ 50 backstroke
   
2. 25 breaststroke/ 50 free
   

100 easy (3200 yards)

5/29/12 #5 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 10:00

250 Free @ 5:00

125 Free @ 2:30

25 easy @ 1:00

4 x 75 @ 1:45 alternating

1. 25 fly/ 50 backstroke
   
2. 25 breaststroke/ 50 free
   

100 easy (3200 yards)

5/29/12 #6 A We start outside NEXT Tuesday (6/5)

300 choice
3 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 30s rest

250 Free @ 20s rest

50 easy @ 1:00

100 easy (2500 yards)

5/29/12 #6 B We are starting outside NEXT Tuesday (6/3)

200 choice
3 x 100 kick with fins (backstroke & side position)



4 x 25 arms down flutter kick on stomach (look forward to breathe)
-think about top of head pointed at other end of pool
4 x 25 swim freestyle trying to keep same head position as above



4 x 25 six kick switch – really focus on lengthening out on side
3 x 50 freestyle @ 15 sec rest between



4 x 25--- 12 kick switch Backstroke – focus on arms opposite (one up, one down) and switching at same time
3 x 50 backstroke @ 15 sec rest between



4 x 25 six kick three pull switch free
4 x 50 freestyle @ 15 sec rest between