10/11/12 #1
400
choice
4
x 100 kick/swim by 25
4
x 50 drill/build by 25
4
x 25 fly @ 30
3
x 100 IM descend @ 1:45
200
Free breathing every 3 @ 3:00
4
x 25 back @ 30
200
IM build each 50 @ 3:30
3
x 100 Free breathing every 5 @ 1:40
4
x 25 breaststroke @ 30
3
x 100 IM descend @ 1:45
200
Free breathing every 3 @ 3:00
4
x 25 free @ 30
200
IM build each 50 @ 3:30
3
x 100 Free breathing every 5 @ 1:40
200
super slow swimming (3600 yards)
10/11/12 #2
400
choice
4
x 100 kick/swim by 25
4
x 50 drill/build by 25
4
x 25 fly @ 30
3
x 100 IM descend @ 1:45
200
Free breathing every 3 @ 3:00
4
x 25 back @ 30
200
IM build each 50 @ 3:30
3
x 100 Free breathing every 5 @ 1:40
4
x 25 breaststroke @ 30
3
x 100 IM descend @ 1:45
200
Free breathing every 3 @ 3:00
4
x 25 free @ 30
200
IM build each 50 @ 3:30
3
x 100 Free breathing every 5 @ 1:40
200
super slow swimming (3600 yards)
10/11/12 #3
400
choice
4
x 100 kick/swim by 25
4
x 50 drill/build by 25
4
x 25 fly @ 40
100
IM @ 2:15
200
Free breathing every 3 @ 4:00
4
x 25 back @ 40
200
IM build each 50 @ 4:00
3
x 100 Free breathing every 5 @ 2:00
4
x 25 breaststroke @ 40
100
IM @ 2:15
200
Free breathing every 3 @ 4:00
4
x 25 free @ 40
200
IM build each 50 @ 4:00
3
x 100 Free breathing every 5 @ 2:00
200
super slow swimming (3200 yards)
10/11/12 #4
400
choice
4
x 100 kick/swim by 25
4
x 50 drill/build by 25
4
x 25 fly @ 45
100
IM @ 2:30
200
Free breathing every 3 @ 4:30
4
x 25 back @ 45
200
IM build each 50 @ 5:00
100
Free breathing every 5 @ 2:15
4
x 25 breaststroke @ 45
100
IM @ 2:30
200
Free breathing every 3 @ 4:30
4
x 25 free @ 45
200
IM build each 50 @ 5:00
100
Free breathing every 5 @ 2:15
200
super slow swimming (2800 yards)
10/11/12 #5
400
choice
4
x 100 kick/swim by 25
4
x 50 drill/build by 25
4
x 25 fly @ 45
100
IM @ 2:30
200
Free breathing every 3 @ 4:30
4
x 25 back @ 45
200
IM build each 50 @ 5:00
100
Free breathing every 5 @ 2:15
4
x 25 breaststroke @ 45
100
IM @ 2:30
200
Free breathing every 3 @ 4:30
4
x 25 free @ 45
200
IM build each 50 @ 5:00
100
Free breathing every 5 @ 2:15
200
super slow swimming (2800 yards)
10/11/12 #6
300
choice
3
x 100 kick/swim by 25
4
x 50 drill/build by 25
Four Times
Through:
(#1-
fly, 2-back, 3-breast, 4-free)
4 x 25 stroke (see above)
100 IM
100 Free breathing every 3
200
super slow swimming
(2200
yards)
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