5/7/12

5/7/12 #1

400 choice
4 x 100 @ 15s rest- kick/swim/scull/swim by 25
4 x 50 backstroke descend



300 free @ 4:15
3 x 100 free @ 1:45
4 x 25 breaststroke – breathe-kick-glide (arms by sides)



300 free @ 4:15
3 x 100 free @ 1:45
2 x 25 breaststroke – very high stroke rate
2 x 25 breaststroke fast with low stroke count



200 easy (2600 meter)

5/7/12 #2

400 choice
4 x 100 @ 15s rest- kick/swim/scull/swim by 25
4 x 50 backstroke descend



300 free @ 6:00
2 x 100 free @ 2:00
4 x 25 breaststroke – breathe-kick-glide (arms by sides)



300 free @ 6:00
2 x 100 free @ 2:00
2 x 25 breaststroke – very high stroke rate
2 x 25 breaststroke fast with low stroke count



100 easy (2300 meter)

5/7/12 #3

300 choice
3 x 100 @ 15s rest- kick/swim/scull/swim by 25
4 x 25 backstroke descend



200 free @ 6:00
2 x 100 free @ 2:00
4 x 25 breaststroke kick with board



200 free @ 6:00
2 x 100 free @ 2:00
4 x 25 breaststroke – breathe-kick-glide



100 easy (1800 meter)