10/12/12

10/12/12  #1  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

500* free breathing every 3 @ 8:00

400 free no breathing between the flags & wall @ 5:20

300* free breathing every 3 @ 5:00

200 free no breathing between the flags & wall @ 2:40

100* free easy breathing every 3

(2500 meters)

*stroke option on the 500, 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #2  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

500* free breathing every 3 @ 10:00

400 free no breathing between the flags & wall @ 6:00

300* free breathing every 3 @ 6:00

200 free no breathing between the flags & wall @ 3:00

100* free easy breathing every 3

(2500 meters)

*stroke option on the 500, 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #3  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 10:00

400 free no breathing between the flags & wall @ 6:30

100 easy

200 free no breathing between the flags & wall @ 3:30

100* free easy breathing every 3

(2100 meters)

*stroke option on the 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #4  Happy Fall

400 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 30s rest

400 free no breathing between the flags & wall

100 easy @ 30s rest

200 free no breathing between the flags & wall

100* free easy breathing every 3

(2000 meters)

*stroke option on the 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #5  Happy Fall

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 30s rest

100 easy @ 30s rest

200 free with flip turns @ 30s rest

100* free easy breathing every 3

(1500 meters)

*stroke option on the 300, 100: 50 free breathing every 3, 50 stroke choice