10/9/12

10/9/12 #1 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 40

100 free @ 1:20

150 free @ 2:00

200 free @ 2:40

30s RI

25 free @ 20

50 free @ 40

75 free @ 1:00

100 Free @ 1:20

30s RI

50 easy

100 easy (3500 yards)

10/9/12 #2 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 45

100 free @ 1:30

150 free @ 2:15

200 free @ 3:00

30s RI

25 free @ 25

50 free @ 50

75 free @ 1:15

100 Free @ 1:40

30s RI

50 easy

100 easy (3500 yards)

10/9/12 #3 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 45

100 free @ 1:30

150 free @ 2:15

200 free @ 3:00

30s RI

25 free @ 25

50 free @ 50

75 free @ 1:15

30s RI

50 easy

100 easy (3200 yards)

10/9/12 #4 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 50

100 free @ 1:50

150 free @ 2:40

200 free @ 3:30

30s RI

25 free @ 30

50 free @ 60

75 free @ 1:30

30s RI

50 easy (3000 yards)

10/9/12 #5 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 50

100 free @ 1:50

150 free @ 2:40

200 free @ 3:30

30s RI

25 free @ 30

50 free @ 60

75 free @ 1:30

30s RI

50 easy (3000 yards)

10/9/12 #6 Happy Fall!!

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Hold Same Steady Pace

50 free @ 10 sec rest

100 free @ 20 sec rest

150 free @ 30 sec rest

200 free @ 30 sec rest

FASTER Than Above – Twice Through

25 free @ 10 sec rest

50 free @ 20 sec rest

75 free @ 30 sec rest

100 Free @ 30 sec rest

200 easy (2000 yards)