7/31/12 #1 Thursday is on your own !!
400 choice
4 x 100 kick with fins
4 x 50 drill (3-touch, 6KS, underwater recovery, etc)
500 Freestyle- 100 easy/
100 hard @ 30s rest
200
backstroke @ 30s rest
2
x 50 underwater (fins optional) @ 1:30
4
x 50 dolphin kick on back @ 1:20
300 Freestyle- 50 hard/
50easy @ 30s rest
200
breaststroke @ 30s rest
2
x 50 drill @ 1:15
4
x 50 descend freestyle @ 1:00
100 Freestyle- all out for
time @ 2:00
100
easy
200 butterfly – swim/kick
by 25
500 hard/easy by 100 choice strokes (3700 meters)
7/31/12 #2 Thursday is on your own !!
400 choice
4 x 100 kick with fins
4 x 50 drill (3-touch, 6KS, underwater recovery, etc)
500 Freestyle- 100 easy/
100 hard @ 30s rest
100
backstroke @ 30s rest
2
x 50 underwater (fins optional) @ 1:45
4
x 50 dolphin kick on back @ 1:30
300 Freestyle- 50 hard/
50easy @ 30s rest
100
breaststroke @ 30s rest
2
x 50 drill @ 1:30
4
x 50 descend freestyle @ 1:20
100 Freestyle- all out for
time
100
easy
100 butterfly – swim/kick
by 25
400 hard/easy by 50 choice strokes (3300 meters)
7/31/12 #3 Thursday is on your own !!
400 choice
4 x 100 kick with fins
4 x 50 drill (3-touch, 6KS, underwater recovery, etc)
500 Freestyle- 100 easy/
100 hard @ 30s rest
100
backstroke @ 30s rest
2
x 50 underwater (fins optional) @ 1:45
2
x 50 dolphin kick on back @ 1:30
300 Freestyle- 50 hard/
50easy @ 30s rest
100
breaststroke @ 30s rest
2
x 50 drill @ 1:30
2
x 50 descend freestyle @ 1:20
100 Freestyle- all out for
time
100
easy
100 butterfly – swim/kick
by 25
300 hard/easy by 50 choice strokes
(3000 meters)
7/31/12 #4 Thursday is on your own !!
300 choice
3 x 100 kick with fins
4 x 50 drill (3-touch, 6KS, dog paddle, etc)
400 Freestyle- 100 easy/
100 hard @ 30s rest
100
backstroke @ 30s rest
2
x 50 dolphin kick on back @ 20s rest
200 Freestyle- 50 hard/
50easy @ 30s rest
100
breaststroke @ 30s rest
2
x 50 drill @ 20s rest
2
x 50 descend freestyle @ 20s rest
100 Freestyle- all out for
time
200 hard/easy by 50-
choice strokes
(2200 meters)
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