9/6/12

9/6/12  #1  Happy Thursday

400 choice

4 x 100 kick with fins

4 x 50 drill

500 free @ 55%

4 x 50 choice (same stroke) @ 50

400 Free @ 65%

4 x 50 choice (same stroke) @ 50

300 Free @ 75%

4 x 50 choice (same stroke) @ 50

200 free @ 85%

4 x 50 choice (same stroke) @ 50

100 free @ 95%

4 x 50 warm down – count strokes, try to decrease

(3500 yards)

9/6/12  #2  Happy Thursday

400 choice

4 x 100 kick with fins

4 x 50 drill

500 free @ 55%

4 x 50 choice (same stroke) @ 50

400 Free @ 65%

4 x 50 choice (same stroke) @ 50

300 Free @ 75%

4 x 50 choice (same stroke) @ 50

200 free @ 85%

4 x 50 warm down – count strokes, try to decrease

(3200 yards)

9/6/12  #3  Happy Thursday

400 choice

4 x 100 kick with fins

4 x 50 drill

500 free @ 55%

4 x 50 choice (same stroke) @ 1:00

400 Free @ 65%

4 x 50 choice (same stroke) @ 1:00

300 Free @ 75%

4 x 50 choice (same stroke) @ 1:00

200 free @ 85%

4 x 50 warm down – count strokes, try to decrease

(3200 yards)

9/6/12  #4  Happy Thursday

400 choice

4 x 100 kick with fins

4 x 50 drill

500 free @ 55%

4 x 50 choice (same stroke) @ 1:00

400 Free @ 65%

4 x 50 choice (same stroke) @ 1:00

300 Free @ 75%

4 x 50 choice (same stroke) @ 1:00

200 free @ 85%

4 x 50 warm down – count strokes, try to decrease

(3200 yards)

9/6/12  #5  Happy Thursday

400 choice

4 x 100 kick with fins

4 x 50 drill

400 free @ 55%

4 x 50 choice (same stroke) @ 1:15

300 Free @ 65%

4 x 50 choice (same stroke) @ 1:15

200 Free @ 75%

4 x 50 choice (same stroke) @ 1:15

100 free @ 85%

4 x 50 warm down – count strokes, try to decrease

(2800 yards)

9/6/12  #6  Happy Thursday

300 choice

3 x 100 kick with fins

4 x 50 drill

400 free @ 55%

2 x 50 choice (same stroke) @ 30s rest

300 Free @ 65%

2 x 50 choice (same stroke) @ 30s rest

200 Free @ 75%

100 warm down – count strokes, try to decrease

(2000 yards)