5/8/12

5/8/12 #1 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:20 on a 1:30 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:15 1 @ 2:00

4 x 75 alternate: 25 fly/50 free & 50 fly/25 free @ 1:30



200 easy (3600 yards)

5/8/12 #2 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:20 on a 1:30 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:15 1 @ 2:00

4 x 75 alternate: 25 fly/50 free & 50 fly/25 free @ 1:30



200 easy (3600 yards)

5/8/12 #3 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:25 1 @ 2:00

200 easy (3300 yards)

5/8/12 #4 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



15 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 5 @ 2:00 5 @ 1:55 5 @ 1:50	Fast with recovery ie: 4 @ 1:45 1 @ 2:20

8 x 25 butterfly with fins



200 easy (3000 yards)

5/8/12 #5 No coach Thursday or Sunday (workout provided)

400 choice
4 x 100 kick with fins
4 x 50 fly/free by 25



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



15 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 5 @ 2:00 5 @ 1:55 5 @ 1:50	Fast with recovery ie: 4 @ 1:45 1 @ 2:20

8 x 25 butterfly with fins



200 easy (3000 yards)

5/8/12 #6 No coach Thursday or Sunday (workout provided)

300 choice
3 x 100 kick with fins – alt side flutter & on back
4 x 50 catch up freestyle drill



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull) – focus on head & body position
100 freestyle – focus on head & body position



4 x 25 – six kick switch – focus on extending onto side
100 freestyle – focus on extend & roll



4 x 25 underwater recovery (high elbow, breathe to side)
100 freestyle – focus on high elbow underwater pull



8 x 25 alternating dolphin kick & choice



200 easy (1800 yards)