5/3/12 #1
400 choice
4 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill
100 Free for time
12 x 25 drill – IM order
300 Free @ 5:00
3 x 100 IM @ 1:30
200 Free @ 3:20
3 x 100 IM @ 1:25
100 Free @ 1:40
3 x 100 IM @ 1:20
100 easy
400 Free with fins – alternating 50 6-kick-switch & swim
200 easy (3600 yards)
5/3/12 #2
400 choice
4 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill
100 Free for time
12 x 25 drill – IM order
300 Free @ 5:00
3 x 100 IM @ 1:30
200 Free @ 3:20
3 x 100 IM @ 1:25
100 Free @ 1:40
3 x 100 IM @ 1:20
100 easy
400 Free with fins – alternating 50 6-kick-switch & swim
200 easy (3600 yards)
5/3/12 #3
400 choice
4 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill
100 Free for time
8 x 25 drill – IM order
300 Free @ 5:30
3 x 100 IM @ 1:50
200 Free @ 3:40
3 x 100 IM @ 1:45
100 Free @ 1:50
3 x 100 IM @ 1:40
100 easy
300 Free with fins – alternating 50 6-kick-switch & swim
(3200 yards)
5/3/12 #4
400 choice
4 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill
50 Free for time
8 x 25 drill – IM order
300 Free @ 6:00
3 x 100 IM @ 2:30
200 Free @ 4:00
3 x 100 IM @ 2:15
100 Free @ 2:00
3 x 100 IM @ 2:00
50 easy
400 Free with fins – alternating 50 6-kick-switch & swim
(3200 yards)
5/3/12 #5
400 choice
4 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill
50 Free for time
8 x 25 drill – IM order
300 Free @ 6:00
3 x 100 IM @ 2:30
200 Free @ 4:00
3 x 100 IM @ 2:15
100 Free @ 2:00
3 x 100 IM @ 2:00
50 easy
200 Free with fins – alternating 50 6-kick-switch & swim
(3000 yards)
5/3/12 #6
Focus on steady rhythm and extension300 choice
3 x 100 kick with fins – alt dolphin kick & choice
4 x 50 freestyle drill – alt catch up and one arm
100 Freestyle at 60% @ 20s rest
4 x 25 – IM Order
100 Freestyle at 75% @ 20s rest
4 x 25 – IM Order
100 Freestyle 60% @ 20s rest
4 x 25 – IM Order
200 Free with fins – alt 50 6-kick-switch & swim
(1600 yards)
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