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