10/2/12

10/2/12  #1  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

500 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:15

200 IM drill @ 4:00

3 x 100 Free @ 1:15

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

200 recovery drill

500 Free breathing every 3      (3500 yards)

10/2/12  #2  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

500 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:20

200 IM drill @ 4:00

3 x 100 Free @ 1:20

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

200 recovery drill

500 Free breathing every 3      (3500 yards)

10/2/12  #3  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:30

200 IM drill @ 4:00

3 x 100 Free @ 1:30

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

400 Free breathing every 3      (3200 yards)

10/2/12  #4  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:45

200 IM drill @ 5:00

3 x 100 Free @ 1:45

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

200 Free breathing every 3      (3000 yards)

10/2/12  #5  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:50

200 IM drill @ 5:00

3 x 100 Free @ 1:50

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

200 Free breathing every 3      (3000 yards)

10/2/12  #6  --NO PRACTICE THURSDAY!

300 choice

3 x 100 kick/swim/drill/swim

4 x 50 scull/ build

200 Free breathing every 3

3 x 50 Free FAST @ 15 sec rest

100 IM drill @ 5:00

3 x 50 Free FAST @ 15 sec rest

100 IM swim

100 recovery drill

8 x 25 with fins alternate kick & swim

200 Free breathing every 3      (2000 yards)