10/3/12

10/3/12 #1

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



2 x 100 free @ 1:20
200 Free breathing every 3 @ 3:00
2 x 100 – 25 fly/75 free @ 1:25
200 Free breathing every 3 @ 3:00
2 x 100 – 25 back/75 free @ 1:30
200 Free breathing every 3 @ 3:00
2 x 100 – 25 breaststroke/ 75 free @ 1:35



200 easy breathing every 3 (2600 meters)

10/3/12 #2

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



200 Free breathing every 3 @ 3:20
2 x 100 – 25 fly/75 free @ 1:30
200 Free breathing every 3 @ 3:20
2 x 100 – 25 back/75 free @ 1:40
200 Free breathing every 3 @ 3:20
2 x 100 – 25 breaststroke/ 75 free @ 1:50



200 easy breathing every 3 (2400 meters)

10/3/12 #3

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






2 x 100 – 25 fly/75 free @ 1:40
200 Free breathing every 3 @ 3:40
2 x 100 – 25 back/75 free @ 1:50
200 Free breathing every 3 @ 3:40
2 x 100 – 25 breaststroke/ 75 free @ 2:00






200 easy breathing every 3 (2200 meters)

10/3/12 #4

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






2 x 100 – 25 fly/75 free @ 2:00
100 Free breathing every 3 @ 2:00
2 x 100 – 25 back/75 free @ 2:00
100 Free breathing every 3 @ 2:00
2 x 100 – 25 breaststroke/ 75 free @ 2:00






200 easy breathing every 3 (2000 meters)

10/3/12 #5

300 choice
4 x 100 kick/swim/drill/swim by 25
4 x 50 scull/swim by 25






100 – 25 fly/75 free @ 2:00
100 Free breathing every 3 @ 2:00
100 – 25 back/75 free @ 2:00
100 Free breathing every 3 @ 2:00
100 – 25 breaststroke/ 75 free @ 2:00






100 easy breathing every 3 (1500 meters)