6/24/12

6/24/12 #1 JT Meet is Sunday, July 29^th

400 choice

4 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

3 x 200 Free @ 3:15

4 x 50 IM Order @ 1:30

3 x 200 Free @ 3:15

4 x 50 IM Order @ 1:30

3 x 200 Free @ 3:15

Negative Split the Free

3 x 200 IM, 1-kick, 1-drill, 1-swim

600 Free Negative Split

2 x 200 IM kick, swim

400 Free Negative Split

200 IM kick

100 Free Negative Split

300 easy (5800 meters)

6/24/12 #2 JT Meet is Sunday, July 29^th

400 choice

4 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

3 x 200 Free @ 3:15

4 x 50 IM Order @ 1:30

3 x 200 Free @ 3:15

4 x 50 IM Order @ 1:30

3 x 200 Free @ 3:15

Negative Split the Free

3 x 200 IM, 1-kick, 1-drill, 1-swim

600 Free Negative Split

2 x 200 IM kick, swim

400 Free Negative Split

200 IM kick

100 Free Negative Split

300 easy (5800 meters)

6/24/12 #3 JT Meet is Sunday, July 29^th

400 choice

4 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

3 x 200 Free @ 3:45

4 x 50 IM Order @ 1:30

2 x 200 Free @ 3:45

4 x 50 IM Order @ 1:30

1 x 200 Free @ 3:45

Negative Split the Free

200 IM, kick

600 Free Negative Split

200 IM drill

400 Free Negative Split

200 IM swim

100 Free Negative Split

300 easy (4600 meters)

6/24/12 #4 JT Meet is Sunday, July 29^th

400 choice

4 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

3 x 200 Free @ 4:30

4 x 50 IM Order @ 2:00

2 x 200 Free @ 4:30

4 x 50 IM Order @ 2:00

1 x 200 Free @ 4:30

Negative Split the Free

200 IM kick

400 Free Negative Split

200 IM drill

200 Free Negative Split

200 IM swim

100 Free Negative Split

300 easy (4200 meters)

6/24/12 #5 JT Meet is Sunday, July 29^th

400 choice

4 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

3 x 200 Free @ 4:30

4 x 50 IM Order @ 2:00

2 x 200 Free @ 4:30

4 x 50 IM Order @ 2:00

1 x 200 Free @ 4:30

Negative Split the Free

200 IM kick

400 Free Negative Split

200 IM drill

200 Free Negative Split

200 IM swim

100 Free Negative Split

300 easy (4200 meters)

6/24/12 #6 JT Meet is Sunday, July 29^th

300 choice

3 x 100 kick with fins

4 x 50 one arm freestyle drill (other arm by side)

Freestyle is a Steady Pace

200 Free @ 30s rest

4 x 50 IM Order @ 15s rest

200 Free @ 30s rest

4 x 50 IM Order @ 15s rest

1 x 200 Free @ 30s rest

Negative Split the Free

200 IM kick

400 Free Negative Split

200 IM drill

200 Free Negative Split

200 IM swim

100 Free Negative Split

100 easy (3200 meters)

6/21/12

6/21/12 #1 Farewell Jim Dinner Tonight!

400 choice
4 x 100 kick/swim by 25
4 x 50 drill



Goal- faster pace each swim

600 free

300 free

600 free

300 free

200 IM drill



8 x 50 dolphin kick – alt- front & back



200 easy (3600 meters)

6/21/12 #2 Farewell Jim Dinner Tonight!

400 choice
4 x 100 kick/swim by 25
4 x 50 drill



Goal- faster pace each swim

600 free

300 free

600 free

300 free

4 x 50 dolphin kick – alt- front & back



200 easy (3200 meters)

6/21/12 #3 Farewell Jim Dinner Tonight!

400 choice
4 x 100 kick/swim by 25
4 x 50 drill



Goal- faster pace each swim

600 free

300 free

600 free

300 free

4 x 50 dolphin kick – alt- front & back



200 easy (3200 meters)

6/21/12 #4 Farewell Jim Dinner Tonight!

400 choice
4 x 100 kick/swim by 25
4 x 50 drill



Goal- faster pace each swim

400 free

200 free

400 free

200 free

4 x 50 dolphin kick – alt- front & back



200 easy (2600 meters)

6/19/12

6/19/12 # 1 Thursday Night Farewell Jim Dinner

400 choice
4 x 100 kick/swim by 25
4 x 50 breaststroke



200 IM drill



4 x 50 butterfly
4 x 100 backstroke
4 x 150 breaststroke
4 x 200 freestyle



200 IM drill
3 x 100 IM descend (change strokes mid-pool)



100 easy (3800 meters)

6/19/12 # 2 Thursday Night Farewell Jim Dinner

400 choice
4 x 100 kick/swim by 25
4 x 50 breaststroke



200 IM drill



4 x 50 butterfly
4 x 100 backstroke
4 x 150 breaststroke
3 x 200 freestyle






200 easy (3200 meters)

6/19/12 # 3 Thursday Night Farewell Jim Dinner

400 choice
4 x 100 kick/swim by 25 with fins
4 x 50 breaststroke



4 x 50 butterfly with fins
3 x 100 backstroke
4 x 150 breaststroke
3 x 200 freestyle






100 easy (2800 meters)

6/19/12 # 4 Thursday Night Farewell Jim Dinner

300 choice
3 x 100 kick/swim by 25 with fins
4 x 50 breaststroke



4 x 50 butterfly with fins
2 x 100 backstroke with fins
2 x 150 breaststroke
2 x 200 freestyle






100 easy (2200 meters)






Modifications:
***for butterfly – dolphin kick or 4 kick 1 pull fly
***breaststroke- breath kick glide

6/18/12

6/18/12 #1 Thursday Night Farewell Jim dinner after practice!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 backstroke descend



6 x 50 @ 40 / 45
100 @ 2:00
6 x 50 @ 40 / 45
200 @ 4:00
6 x 50 @ 40 / 45
300 @ 6:00
6 x 50 @ 40 / 45



100 breaststroke kick on back



400 IM drill/swim by 25
100 IM fast (switch strokes mid pool)



400 easy (3800 meters)

6/18/12 #2 Thursday Night Farewell Jim dinner after practice!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 backstroke descend



4 x 50 @ 50
100 @ 2:00
4 x 50 @ 50
200 @ 4:00
4 x 50 @ 50
300 @ 6:00
4 x 50 @ 50



100 breaststroke kick on back



400 IM drill/swim by 25
100 IM fast (switch strokes mid pool)



200 easy (3200 meters)

6/18/12 #3 Thursday Night Farewell Jim dinner after practice!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 backstroke descend



4 x 50 @ 60
100 @ 3:00
4 x 50 @ 60
200 @ 3:00
4 x 50 @ 60
300 @ 7:00
4 x 50 @ 60



100 breaststroke kick on back



200 IM drill/swim by 25









100 easy (2800 meters)

6/18/12 #4 Thursday Night Farewell Jim dinner after practice!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 backstroke descend



Goal – maintain fast pace on all 50's

4 x 50 effort 70% @ 10s rest

100 easy

4 x 50 effort 70%@ 10s rest

200 easy

4 x 50 effort 70%@ 10s rest

300 easy

200 IM drill/swim (2400 meters)

6/17/12

6/17/12 #1 Happy Fathers Day. We start Mondays tomorrow!

800 choice
4 x 100 kick with fins
4 x 50 freestyle descend



5 x 100 free – 25 one arm drill/25 swim @ 1:30
5 x 100 IM @ 1:45
Twice Through:

4 x 25 @ 30

3 x 25 @ 25

2 x 25 @ 20

1 x 25 @ 15

1:00 rest



6 x 300 @ 5:00

• alternating free & free/stroke by 50
  
• all free descend 1-3, 4-6, 6 faster than 3
  

300 easy (5000 meters)

6/17/12 #2 Happy Fathers Day. We start Mondays tomorrow!

800 choice
4 x 100 kick with fins
4 x 50 freestyle descend



5 x 100 free – 25 one arm drill/25 swim @ 1:30
5 x 100 IM @ 1:45
Twice Through:

4 x 25 @ 35

3 x 25 @ 30

2 x 25 @ 25

1 x 25 @ 20

1:00 rest



6 x 300 @ 5:00

• alternating free & free/stroke by 50
  
• all free descend 1-3, 4-6, 6 faster than 3
  

300 easy (5000 meters)

6/17/12 #3 Happy Fathers Day. We start Mondays tomorrow!

800 choice
4 x 100 kick with fins
4 x 50 freestyle descend



5 x 100 free – 25 one arm drill/25 swim @ 1:30
5 x 100 IM @ 1:45
Twice Through:

4 x 25 @ 40

3 x 25 @ 35

2 x 25 @ 30

1 x 25 @ 25

1:00 rest



6 x 300 @ 6:00

• alternating free & free/stroke by 50
  
• all free descend 1-3, 4-6, 6 faster than 3
  

300 easy (5000 meters)

6/17/12 #4 Happy Fathers Day. We start Mondays tomorrow!

400 choice
4 x 100 kick with fins
4 x 50 freestyle descend



5 x 100 free – 25 one arm drill/25 swim @ 2:00
5 x 100 IM @ 2:30
Twice Through:

4 x 25 @ 40

3 x 25 @ 35

2 x 25 @ 30

1 x 25 @ 25

1:00 rest



6 x 300 @ 6:30

• alternating free & free/stroke by 50
  
• all free descend 1-3, 4-6, 6 faster than 3
  

200 easy (4500 meters)

6/17/12 #5 Happy Fathers Day. We start Mondays tomorrow!

400 choice
4 x 100 kick with fins
4 x 50 freestyle descend



3 x 100 free – 25 one arm drill/25 swim @ 2:00
3 x 100 IM @ 2:30



Twice Through:

4 x 25 @ 40

3 x 25 @ 35

2 x 25 @ 30

1 x 25 @ 25

1:00 rest



6 x 300 @ 6:30

• alternating free & free/stroke by 50
  
• all free descend 1-3, 4-6, 6 faster than 3
  

200 easy (4100 meters)

6/17/12 #6 Happy Fathers Day. We start Mondays tomorrow!

400 choice
4 x 100 kick with fins
4 x 50 freestyle descend



3 x 100 free – 25 one arm drill/25 swim @ 20s rest
3 x 100 IM @ 20s rest



Twice Through:

4 x 25 @ 15 sec rest

3 x 25 @ 10 sec rest

2 x 25 @ 5 sec rest

1 x 25 fast

1:00 rest



3 x 300 @ 30

• free/stroke by 50
  
• all free descend 1-3
  

200 easy (3200 meters)

6/14/12

6/14/12 #1 Sunday is INSIDE!

400 choice

4 x 100 drill/swim by 25

4 x 50 backstroke descend

100 Free (or choice) @ 1:45

500 Free @ 8:20

100 Free (or choice) @ 1:45

400 Free @ 6:20

100 Free (or choice) @ 1:45

300 Free @ 4:30

100 Free (or choice) @ 1:45

200 Free @ 2:50

100 Free (or choice) @ 1:45

100 Free @ 1:20

150 easy kick/drill/swim by 50

Dive and Glides (yay!)

150 easy

(3300 meters)

6/14/12 #2 Sunday is INSIDE!

400 choice

4 x 100 drill/swim by 25

4 x 50 backstroke descend

100 Free (or choice) @ 1:50

500 Free @ 8:45

100 Free (or choice) @ 1:50

400 Free @ 6:40

100 Free (or choice) @ 1:50

300 Free @ 4:45

100 Free (or choice) @ 1:50

200 Free @ 3:00

100 Free (or choice) @ 1:50

100 Free @ 1:25

150 easy kick/drill/swim by 50

Dive and Glides (yay!)

150 easy

(3300 meters)

6/14/12 #3 Sunday is INSIDE!

400 choice

4 x 100 drill/swim by 25

4 x 50 backstroke descend

100 Free (or choice) @ 2:00

500 Free @ 9:35

100 Free (or choice) @ 2:00

400 Free @ 7:20

100 Free (or choice) @ 2:00

300 Free @ 5:15

100 Free (or choice) @ 2:00

200 Free @ 3:20

150 easy kick/drill/swim by 50

Dive and Glides (yay!)

50 easy

(3000 meters)

6/14/12 #4 Sunday is INSIDE!

400 choice

4 x 100 drill/swim by 25 with fins

4 x 50 backstroke descend

Increase pace as the distance gets shorter (on the indented swims)

100 Free (or choice) @ 2:15

400 Free @ 8:00

100 Free (or choice) @ 2:15

300 Free @ 6:00

100 Free (or choice) @ 2:15

200 Free @ 4:00

100 Free (or choice) @ 2:15

100 Free @ 2:00

100 Free (or choice) @ 2:15

150 easy kick/drill/swim by 50 with fins

Dive and Glides (yay!)

150 easy

(2800 meters)

6/14/12 #5 Sunday is INSIDE!

400 choice

4 x 100 drill/swim by 25 with fins

4 x 50 backstroke descend

Increase pace as the distance gets shorter (on the indented swims)

100 Free (or choice) @ 2:15

400 Free @ 8:00

100 Free (or choice) @ 2:15

300 Free @ 6:00

100 Free (or choice) @ 2:15

200 Free @ 4:00

100 Free (or choice) @ 2:15

100 Free @ 2:00

100 Free (or choice) @ 2:15

150 easy kick/drill/swim by 50 with fins

Dive and Glides (yay!)

150 easy

(2800 meters)

6/14/12 #6 Sunday is INSIDE!

300 choice

3 x 100 drill/swim by 25 with fins

4 x 50 backstroke descend

Increase pace as the distance gets shorter (on the indented swims)

100 Free (or choice) @ 20s rest

300 Free @ 30s rest

100 Free (or choice) @ 20s rest

200 Free @ 20s rest

100 Free (or choice) @ 20s rest

100 Free @ 10s rest

100 Free (or choice) @ 20s rest

150 easy kick/drill/swim by 50 with fins

Dive and Glides (yay!)

150 easy

(2100 meters)

6/12/12

6/12/12 #1 JT Meet July 29th

400 Choice

4 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

200 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 1:45

4 x 50 - butterfly - 25 swim/25 drill @ 1:15

3 x 100 - (6 strokes fly/ the rest free each 50) descend @ 2:00

4 x 50 backstroke kick descend @ 1:30

1 x 100 Free FAST

4 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:00

3 x 200 IM descend @ 3:45

200 easy (3300 meters)

6/12/12 #2 JT Meet July 29th

400 Choice

4 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

200 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 1:45

4 x 50 - butterfly - 25 swim/25 drill @ 1:15

3 x 100 - (6 strokes fly/ the rest free each 50) descend @ 2:00

4 x 50 backstroke kick descend @ 1:30

1 x 100 Free FAST

4 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:00

3 x 200 IM descend @ 3:45

200 easy (3300 meters)

6/12/12 #3 JT Meet July 29th

400 Choice

4 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

200 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 2:00

2 x 50 - butterfly - 25 swim/25 drill @ 1:30

3 x 100 - (6 strokes fly/ the rest free each 50) descend @ 2:15

4 x 50 backstroke kick descend @ 2:00

1 x 100 Free FAST

2 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:30

2 x 200 IM descend @ 4:30

300 easy (3000 meters)

6/12/12 #4 JT Meet July 29th

400 Choice

4 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

200 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 2:00

2 x 50 - butterfly - 25 swim/25 drill @ 1:30

3 x 100 - (6 strokes fly/ the rest free each 50) descend @ 2:15

4 x 50 backstroke kick descend @ 2:00

1 x 100 Free FAST

2 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:30

1 x 200 IM build

300 easy (2800 meters)

6/12/12 #5 JT Meet July 29th

400 Choice

4 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

200 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 2:00

2 x 50 - butterfly - 25 swim/25 drill @ 1:30

3 x 100 - (6 strokes fly/ the rest free each 50) descend @ 2:15

4 x 50 backstroke kick descend @ 2:00

1 x 100 Free FAST

2 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:30

1 x 200 IM build each 50

100 easy (2600 meters)

6/12/12 #6A JT Meet July 29th

300 Choice

3 x 100 kick/swim/scull/swim by 25

4 x 50 backstroke descend

100 - free side position progression (12ks-6ks-6k3p-3ks)

3 x 100 free descend @ 2:00

2 x 50 - butterfly - 25 swim/25 drill @ 1:30

2 x 100 - (6 strokes fly/ the rest free each 50) @ 2:15

1 x 100 Free FAST

2 x 50 breaststroke drill (3 pull/3 kick/3 full cycles) @ 1:30

1 x 200 IM build each 50

100 easy (2000 meters)

6/12/12 #6B JT Meet July 29th

200 choice

2 x 50 streamline kick on front, pulling to breathe

2 x 50 kick on back (arms down or streamline)

4 x 50 six kick switch – focus on stretch and body position

2 x 50 freestyle swim - focus rolling to breathe

2 x 50-- 6 kick switch Backstroke – focus on arms opposite, shoulders down and back

2 x 50 backstroke @ 15 sec rest between

4 x 50 six kick switch – focus on stretch and body position

2 x 50 freestyle swim - focus rolling to breathe

6/10/12

6/10/12 #1 JT Meet is July 29^th!!!

800 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend



1000 free 65% @ 15s rest
500 free 75%
1:00 rest
800 free 65% @ 15s rest *(option- 100 free/100 stroke)
400 free 75%
1:00 rest
600 free 65% @ 15s rest
300 free 75%
1:00 rest
400 free 65% @ 15s rest *(option- 100 free/100 stroke)
200 free 75%



4 x 50 backstroke drill
200 easy (6000 meters)

6/10/12 #2 JT Meet is July 29^th!!!

800 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend



1000 free 65% @ 15s rest
500 free 75%
1:00 rest
800 free 65% @ 15s rest *(option- 100 free/100 stroke)
400 free 75%
1:00 rest
600 free 65% @ 15s rest
300 free 75%
1:00 rest
400 free 65% @ 15s rest *(option- 100 free/100 stroke)
200 free 75%



4 x 50 backstroke drill
200 easy (6000 meters)

6/10/12 #3 JT Meet is July 29^th!!!

800 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend



1000 free 65% @ 15s rest
500 free 75%
1:00 rest
800 free 65% @ 15s rest *(option- 100 free/100 stroke)
400 free 75%
1:00 rest
400 free 65% @ 15s rest
200 free 75%



4 x 50 backstroke drill
100 easy (5000 meters)

6/10/12 #4 JT Meet is July 29^th!!!

800 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend






800 free 65% @ 15s rest
400 free 75%
1:00 rest
600 free 65% @ 15s rest *(option- 100 free/100 stroke)
300 free 75%
1:00 rest
400 free 65% @ 15s rest
200 free 75%



4 x 50 backstroke drill
100 easy (4400 meters)

6/10/12 #5 JT Meet is July 29^th!!!

800 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend






800 free 65% @ 15s rest
400 free 75%
1:00 rest
600 free 65% @ 15s rest *(option- 100 free/100 stroke)
300 free 75%
1:00 rest
400 free 65% @ 15s rest
200 free 75%



4 x 50 backstroke drill
100 easy (4400 meters)

6/10/12 #6 JT Meet is July 29^th!!!

400 reverse IM (drill fly)
4 x 100 kick with fins
4 x 50 backstroke descend






800 free 65% @ 15s rest
400 free 75%
1:00 rest
600 free 65% @ 15s rest
300 free 75%






4 x 50 backstroke drill



200 easy (3500 meters)

6/7/12

6/7/12 #1

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 7:00



100 easy backstroke



4 x 100 descend (put some fire on it) @ 2:00



300 easy (3400 meters)

6/7/12 #2

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 7:00



100 easy backstroke



4 x 100 descend (put some fire on it) @ 2:00



300 easy (3400 meters)

6/7/12 #3

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 8:30



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:00



200 easy (3200 meters)

6/7/12 #4

400 choice
4 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 300 descend @ 8:00



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:30



300 easy (2800 meters)

6/7/12 #5

400 choice
4 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 300 descend @ 8:00



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:30



300 easy (2800 meters)

6/7/12 #6

300 choice
3 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 200 descend @ 20s rest



100 easy backstroke



3 x 100 descend (put some fire on it) @ 20s rest



200 easy (2200 meters)

6/5/12

6/5/12 #1 No Coach Thursday

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Three Times Through (no stopping):
200 @ 20s rest
150 @ 15s rest
100 @ 10s rest
50 @ 5s rest



3 x 200 IM kick/drill with fins (pull breaststroke) @ 30s rest



300 easy (3400 meters)

6/5/12 #2 No Coach Thursday

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Three Times Through (no stopping):
200 @ 20s rest
150 @ 15s rest
100 @ 10s rest
50 @ 5s rest



3 x 200 IM kick/drill with fins (pull breaststroke) @ 30s rest



300 easy (3400 meters)

6/5/12 #3 No Coach Thursday

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Three Times Through (no stopping):
200 @ 20s rest
150 @ 15s rest
100 @ 10s rest
50 @ 5s rest



2 x 200 IM kick/drill with fins (pull breaststroke) @ 30s rest



100 easy (3200 meters)

6/5/12 #4 No Coach Thursday

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Twice Through (no stopping):
200 @ 30s rest
150 @ 20s rest
100 @ 15s rest
50 @ 10s rest



2 x 200 IM kick/drill with fins (pull breaststroke) @ 30s rest



200 easy (2800 meters)

6/5/12 #5 No Coach Thursday

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Twice Through (no stopping):
200 @ 30s rest
150 @ 20s rest
100 @ 15s rest
50 @ 10s rest



2 x 200 IM kick/drill with fins (pull breaststroke) @ 30s rest



200 easy (2800 meters)

6/5/12 #6A No Coach Thursday

300 choice
3 x 100 kick/swim/scull/swim by 25
4 x 50 descend



Twice Through:
200 @ 30s rest
150 @ 20s rest
100 @ 15s rest
50 @ 10s rest



200 easy (2200 meters)