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)
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