10/8/12

10/8/12 #1

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 30, 3 x Free @ 20)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 1:30
2. free @ 1:15
3. back/breast/free @ 1:30

2 x 100 -( easy/fast, fast/easy, easy, fast) @ 2:00

275 easy (2500 meters)

10/8/12 #2

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 30, 3 x Free @ 30)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 1:30
2. free @ 1:15
3. back/breast/free @ 1:30

2 x 100 -( easy/fast, fast/easy, easy, fast) @ 2:00

275 easy (2500 meters)

10/8/12 #3

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 45, 3 x Free @ 30)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 2:00
2. free @ 1:40
3. back/breast/free @ 2:00

200 easy

10/8/12 #4

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 45, 3 x Free @ 40)

9 x 50- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back @ 1:15
2. free @ 1:00
3. breast/free @ 1:15

200 easy (2000 meters)

10/8/12 #5

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

9 x 50- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back @ 1:15
2. free @ 1:00
3. breast/free @ 1:15

150 easy (1400 meters)