10/14/12

10/14/12 #1 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free @ 40
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:30
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:00
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 1:45
100 easy @ 2:00



1000 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



5200 yards

10/14/12 #2 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free @ 45
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:40
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:00
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 1:50
100 easy @ 2:00



1000 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



5200 yards

10/14/12 #3 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free @ 50
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:50
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:15
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:00






600 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4700 yards

10/14/12 #4 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free @ 1:00
100 backstroke drill @ 2:30



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:30
100 easy choice drill @ 2:30



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:30






800 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4000 yards

10/14/12 #5 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free @ 1:00
100 backstroke drill @ 2:30



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:30
100 easy choice drill @ 2:30



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:30






800 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4000 yards

10/14/12 #6 BU Meet is December 7-9^th!!!

400 choice
4 x 100 kick with fins
4 x 50 scull/swim by 25



400 free – steady pace 60%
4 x 50 free fast @ 15 sec rest
100 backstroke drill easy



400 Free – breathing every 3
4 x 50 kick on back with fins @ 20 sec rest
100 easy choice drill



4 x 100 IM rotate 25 sprint @ 2:30



600 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free
(3400 yards)