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)