5/31/12

5/31/12 #1 Sunday is on your own!

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






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

5/31/12 #2 Sunday is on your own!

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






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

5/31/12 #3 Sunday is on your own!

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






1 x 200 Free @ 3:20
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:20
3 x 150 Free @ 2:30
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:30
5 x 100 Free @ 1:40
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:40



150 easy (3300 yards)

5/31/12 #4 Sunday is on your own!

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






1 x 200 Free @ 4:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 4:00
3 x 150 Free @ 3:00
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
3 x 100 Free @ 2:00
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 2:00



150 easy (3100 yards)

5/31/12 #5 Sunday is on your own!

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






1 x 200 Free @ 4:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 4:00
3 x 150 Free @ 3:00
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
3 x 100 Free @ 2:00
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 2:00



150 easy (3100 yards)

5/31/12 #6 Sunday is on your own!

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






1 x 200 Free @ 30s RI
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free)



3 x 150 Free @ 20s RI
1 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free)



2 x 100 Free @ 15s RI
3 x 75 (25 fly/25 back/ 25 breaststroke)



50 easy (2500 yards)