9/24/12 #1 Happy Fall!
400 choice
4 x 100
kick/swim/scull/swim by 25
4 x 50 drill/build by 25
Three Times Through (round 1/round 2/ round 3):
100
IM @
2:00/ 1:40/ 2:00
2
x 75 Freestyle @ 1:00/
1:30/ 1:00
100
Stroke (no free or IM) @ 2:00/ 1:40/
2:00
2
x 75 Freestyle @ 1:00/
1:30/ 1:00
100 choice easy @
3:00
200 easy (3000 meters)
9/24/12 #2 Happy Fall!
400 choice
4 x 100
kick/swim/scull/swim by 25
4 x 50 drill/build by 25
Three Times Through (round 1/round 2/ round 3):
100
IM @
2:00/ 1:50/ 2:00
2
x 75 Freestyle @ 1:10/
1:30/ 1:10
100
Stroke (no free or IM) @ 2:00/ 1:50/
2:00
2
x 75 Freestyle @ 1:10/
1:30/ 1:10
50 choice easy @
2:00
150 easy (2800 meters)
9/24/12 #3 Happy Fall!
400 choice
4 x 100 kick/swim/scull/swim
by 25
4 x 50 drill/build by 25
Three Times Through (round 1/round 2/ round 3):
100
IM @
2:30/ 1:50/ 2:30
2
x 75 Freestyle @ 1:40/
2:00/ 1:40
50
Stroke (no free or IM) @ 1:30/ 1:00/ 1:30
2
x 75 Freestyle @ 1:40/
2:00/ 1:40
50 choice easy @
2:00
100 easy (2600 meters)
9/24/12 #4 Happy Fall!
400 choice
4 x 100
kick/swim/scull/swim by 25
4 x 50 drill/build by 25
Twice Through
100
IM @
2:30
2
x 75 Freestyle @ 2:00
50
Stroke (no free or IM) @ 1:30
2
x 75 Freestyle @ 2:00
50 choice easy @
2:00
200 easy (2200 meters)
9/24/12 #5 Happy Fall!
300 choice
3 x 100
kick/swim/scull/swim by 25
4 x 50 drill/build by 25
Twice Through
100
IM @ 2:30
2
x 75 Freestyle @ 2:00
50
Stroke (no free or IM) @ 1:30
2
x 75 Freestyle @ 2:00
50 choice easy @
2:00
(1800 meters)
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