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)