8/13/12

8/13/12  #1  Swim & Fin NELMSC Champs Saturday

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 descend

1000 – (150 moderate/ 50 fast)   x 5

4 x 50 dolphin kick

500 (200 moderate/ 50 fast) x 2

4 x 50 flutter kick on back

250 ( 50 moderate/ 50 fast) x 2.5

3 x 50 breaststroke kick

300 easy  (3600 meters)

8/13/12  #2  Swim & Fin NELMSC Champs Saturday

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 descend

800 – (150 moderate/ 50 fast)   x 4

4 x 50 dolphin kick

400 (150 moderate/ 50 fast) x 2

4 x 50 flutter kick on back

200 (150 moderate/ 50 fast)

4 x 50 breaststroke kick

200 easy  (3200 meters)

8/13/12  #3  Swim & Fin NELMSC Champs Saturday

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 descend

800 – (150 moderate/ 50 fast)   x 4

4 x 50 dolphin kick

400 (150 moderate/ 50 fast) x 2

2 x 50 flutter kick on back

200 (150 moderate/ 50 fast)

2 x 50 breaststroke kick

200 easy  (3000 meters)

8/13/12  #4  Swim & Fin NELMSC Champs Saturday

300 choice

3 x 100 kick/swim/scull/swim

2 x 50 build

600 – (150 moderate/ 50 fast)   x 3

2 x 50 dolphin kick

400 (150 moderate/ 50 fast) x 2

2 x 50 flutter kick on back

200 (150 moderate/ 50 fast)

2 x 50 breaststroke kick

200 easy  (2400 meters)