8/6/12

8/6/12  #1  Dinner at Flatbread Tuesday after Practice!!!

400 choice

4 x 100 kick/swim/scull/swim by 25- Reverse IM Order

4 x 50 IM Order- build each 50

Shorter = Faster

500 Free @ 9:30

400 Free @ 7:15

300 Free @ 5:00

200 Free @ 3:10

100 Free @ 1:30

12 x 50 – by 25:  @ 1:15  -  switch up strokes

1.     Easy/fast

2.    Fast/easy

3.   Easy

4.   Fast

400 drill/swim by 25

(3500 meters)

8/6/12  #2  Dinner at Flatbread Tuesday after Practice!!!

400 choice

4 x 100 kick/swim/scull/swim by 25- Reverse IM Order

4 x 50 IM Order- build each 50

Shorter = Faster

500 Free @ 11:00

400 Free @ 8:00

300 Free @ 5:45

200 Free @ 3:40

100 Free @ 1:40

8 x 50 – by 25:  @ 1:30  -  switch up strokes

1.     Easy/fast

2.    Fast/easy

3.   Easy

4.   Fast

300 drill/swim by 25

(3200 meters)

8/6/12  #3  Dinner at Flatbread Tuesday after Practice!!!

400 choice

4 x 100 kick/swim/scull/swim by 25- Reverse IM Order

4 x 50 IM Order- build each 50

Shorter = Faster

500 Free @ 12:00

400 Free @ 8:20

300 Free @ 6:00

200 Free @ 3:50

100 Free @ 1:50

8 x 50 – by 25:  @ 1:30  -  switch up strokes

1.     Easy/fast

2.    Fast/easy

3.   Easy

4.   Fast

200 drill/swim by 25

(3000 meters)

8/6/12  #4  Dinner at Flatbread Tuesday after Practice!!!

300 choice

3 x 100 kick/swim/scull/swim by 25

Shorter = Faster

400 Free @ 40s rest

300 Free @ 30 s rest

200 Free @ 20s rest

100 Free

4 x 50 – by 25:  @ 30s rest  -  switch up strokes

1.   Easy/fast

2. Fast/easy

3.Easy

4.                       Fast

200 drill/swim by 25

(2000 meters)