5/6/12

5/6/12 #1 No Coach – Thursday or Next Sunday

800 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



600 free – first 25 of each 100: 3-3-3 drill
12 x 25 with fins - sprint dolphin kick on back @ 30
100 easy



12 x 75 @ 2:00 alternating:

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

100 easy



600 free – alternate 50 six-kick-switch / 50 swim
8 x 25 butterfly @ 45
200 easy



6 x 100 Free – #1 All Out, #2-5 rotate 25 sprint, #6 All Out @ 2:00



400 easy 5400 yards

5/6/12 #2 No Coach – Thursday or Next Sunday

800 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



600 free – first 25 of each 100: 3-3-3 drill
12 x 25 with fins - sprint dolphin kick on back @ 30
100 easy



12 x 75 @ 2:00 alternating:

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

100 easy



600 free – alternate 50 six-kick-switch / 50 swim
8 x 25 butterfly @ 45
200 easy



6 x 100 Free – #1 All Out, #2-5 rotate 25 sprint, #6 All Out @ 2:00



400 easy 5400 yards

5/6/12 #3 No Coach – Thursday or Next Sunday

800 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



400 free – first 25 of each 100: 3-3-3 drill
12 x 25 with fins - sprint dolphin kick on back @ 30
100 easy



12 x 75 @ 2:00 alternating:

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

100 easy



400 free – alternate 50 six-kick-switch / 50 swim
8 x 25 butterfly @ 45
200 easy



6 x 100 Free – #1 All Out, #2-5 rotate 25 sprint, #6 All Out @ 2:00



400 easy 5000 yards

5/6/12 #4 No Coach – Thursday or Next Sunday

400 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



400 free – first 25 of each 100: 3-3-3 drill
8 x 25 with fins - sprint dolphin kick on back @ 40
100 easy



12 x 75 @ 2:30 alternating:

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

100 easy



400 free – alternate 50 six-kick-switch / 50 swim
8 x 25 butterfly @ 60
100 easy



6 x 100 Free – #1 All Out, #2-5 rotate 25 sprint, #6 All Out @ 2:30



200 easy 4200 yards

5/6/12 #5 No Coach – Thursday or Next Sunday

400 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



400 free – first 25 of each 100: 3-3-3 drill
8 x 25 with fins - sprint dolphin kick on back @ 40
100 easy



12 x 75 @ 2:30 alternating:

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

100 easy



400 free – alternate 50 six-kick-switch / 50 swim
8 x 25 butterfly @ 60
100 easy



6 x 100 Free – #1 All Out, #2-5 rotate 25 sprint, #6 All Out @ 2:30



200 easy 4200 yards

5/6/12 #6 No Coach – Thursday or Next Sunday

400 choice
4 x 100 kick – alt dolphin & side position flutter kick
4 x 50 freestyle descend



400 free – first 25 of each 100: 3-3-3 drill
8 x 25 with fins - dolphin kick on back
100 easy



4 x 25 – streamline breaststroke kick
4 x 25 – breathe kick glide breaststroke
4 x 25 – swim breaststroke



400 free – alternate 50 six-kick-switch / 50 swim
4 x 100 Free – rotate 25 sprint






200 easy 3000 yards