5/9/12

5/9/12 #1

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 fly/free



Freestyle:
4 x 50 @ 55
4 x 50 @ 50
4 x 50 @ 45
4 x 50 @ 40



100 easy



6 x 100 IM alternate:
-kick fly & breaststroke
-kick back & free



200 easy (2600 meters)

5/9/12 #2

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 fly/free



Freestyle:
3 x 50 @ 55
3 x 50 @ 50
3 x 50 @ 45
3 x 50 @ 40



100 easy



6 x 100 IM alternate:
-kick fly & breaststroke
-kick back & free



200 easy (2400 meters)

5/9/12 #3

300 choice
3 x 100 kick/swim/scull/swim



4 x 50 drill



Freestyle:

3 x 50 swim @ 15 sec rest

1 x 50 drill

3 x 50 swim @ 10 sec rest

1 x 50 drill

3 x 50 swim @ 5 sec rest

1 x 50 drill

200 easy (1600 meters)