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