6/7/12

6/7/12 #1

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 7:00



100 easy backstroke



4 x 100 descend (put some fire on it) @ 2:00



300 easy (3400 meters)

6/7/12 #2

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 7:00



100 easy backstroke



4 x 100 descend (put some fire on it) @ 2:00



300 easy (3400 meters)

6/7/12 #3

400 choice
4 x 100 kick with fins
4 x 50 backstroke



400 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 400 descend @ 8:30



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:00



200 easy (3200 meters)

6/7/12 #4

400 choice
4 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 300 descend @ 8:00



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:30



300 easy (2800 meters)

6/7/12 #5

400 choice
4 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 300 descend @ 8:00



100 easy backstroke



3 x 100 descend (put some fire on it) @ 2:30



300 easy (2800 meters)

6/7/12 #6

300 choice
3 x 100 kick with fins
4 x 50 backstroke



200 – free drill– 50 of each: 12ks, 6ks, 6k3p, 3k
3 x 200 descend @ 20s rest



100 easy backstroke



3 x 100 descend (put some fire on it) @ 20s rest



200 easy (2200 meters)