11/12/12

11/12/12 #1 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Three Times:
75 kick build @ 1:30
25 swim @ 45



200 easy (2600 meters)

11/12/12 #2 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:
75 kick build @ 1:30
25 swim @ 45



100 easy (2400 meters)

11/12/12 #3 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 200 - 50 drill/ 50 swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:
75 kick build @ 1:30
25 swim @ 45



100 easy (2400 meters)

11/12/12 #4 Get your BU Entries IN!!!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time



4 x 150 - 50 swim/drill/swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40
50 easy






Twice Through:

75 kick build

25 swim

100 easy (2200 meters)

11/12/12 #5 Get your BU Entries IN!!!

300 choice
3 x 100 kick/swim/scull/swim by 25
4 x 50 drill/build by 25



50 Free all out for time
50 easy



4 x 100 – 25 drill/swim IM order @ 20s rest
8 x 25 easy/fast, fast/easy, easy, fast @ 40









100 easy (1600 meters)

11/11/12

11/11/12 #1 Happy Veterans Day!

Challenge Day:



12 x 500 @ 7:30









(6000 yards)

11/8/12

11/8/12 #1 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:30
4 x 75 @ 1:00
4 x 50 @ 45
4 x 25 @ 20



200 easy (3500 yards)

11/8/12 #2 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:40
4 x 75 @ 1:15
4 x 50 @ 50
4 x 25 @ 25



200 easy (3500 yards)

11/8/12 #3 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
4 x 50 @ 1:00
4 x 25 @ 30



200 easy (3100 yards)

11/8/12 #4 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
3 x 50 @ 1:00
4 x 25 @ 30



200 easy (3000 yards)

11/8/12 #5 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:15
4 x 75 @ 1:45
3 x 50 @ 1:15
4 x 25 @ 40



200 easy (3000 yards)

11/8/12 #6 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Freestyle, shorter = faster:
4 x 100 @ 20s rest
4 x 75
4 x 50
4 x 25



100 easy (2400 yards)

11/7/12

11/7/12 #1 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



400 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



400 Free hard- maintain stroke count



200 easy (2600 meters)

11/7/12 #2 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



400 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2400 meters)

11/7/12 #3 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alternating 3-3-3 drill & pull with dolphin kick
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2200 meters)

11/7/12 #4 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
8 x 25 breaststroke- drill/swim by 25 – alt:

1. alt- (3-3-3 drill) & (pull w/dolphin kick)
   
2. DPS
   

200 build to fast
4 x 50 breaststroke descend



200 Free hard- maintain stroke count



200 easy (2200 meters)

11/7/12 #5 GBM Social Saturday @ Agave 7 PM

300 choice
3 x 100 kick/swim by 25
4 x 50 drill/build by 25



200 Free negative split
6 x 25 breaststroke- drill/swim by 25 – alt:

1. alt- (3-3-3 drill) & (pull w/dolphin kick)
   
2. DPS
   

200 build to fast
3 x 50 breaststroke descend



100 Free hard- maintain stroke count



200 easy (1800 meters)

11/6/12

11/6/12 #1 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:15/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:00/ 50

8 x 25 alternate easy/ ALL OUT fast @ 40

200 easy

200 easy (3500 meters)

11/6/12 #2 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:15/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:00/ 50

8 x 25 alternate easy/ ALL OUT fast @ 40

200 easy

200 easy (3500 meters)

11/6/12 #3 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:40/ 3:20

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:15/ 1:00

8 x 25 alternate easy/ ALL OUT fast @ 40

100 easy

200 easy (3300 meters)

11/6/12 #4 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build






Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (3000 meters)

11/6/12 #5 GBM Social Saturday @ Agave 7 PM

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build






Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (3000 meters)

11/6/12 #6 GBM Social Saturday @ Agave 7 PM

300 choice
3 x 100 kick/swim/scull/swim
4 x 50 drill/ build



12 x 25 with fins, @ 30; 4 rounds:

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint butterfly
   

Freestyle:

200 drill/swim by 50 @ 30 sec rest

2 x 100 kick/swim by 25 @ 20s rest

4 x 50 build each to fast @ 1:20

8 x 25 alternate easy/ ALL OUT fast @ 45

100 easy

200 easy (2200 meters)

11/5/12

11/5/12 #1 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:30/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:10/ 50

8 x 25 alternate easy/fast @ 45

200 easy (2800 meters)

11/5/12 #2 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 3:30/ 2:45

2 x 100 kick/swim by 25 @ 2:00

4 x 50 build each to fast @ 1:10/ 50

8 x 25 alternate easy/fast @ 45

200 easy (2800 meters)

11/5/12 #3 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 4:00

2 x 100 kick/swim by 25 @ 2:30

4 x 50 build each to fast @ 1:15

4 x 25 alternate easy/fast @ 45

200 easy (2600 meters)

11/5/12 #4 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Twice Through:
First Round Stroke, 2^nd Round Free

200 drill/swim by 50 @ 30s rest

1 x 100 kick/swim by 25 @ 30s rest

4 x 50 build each to fast @ 1:30

4 x 25 alternate easy/fast @ 1:00

200 easy (2400 meters)

11/5/12 #5 Get those BU Entries in!!!

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 drill/ build



Freestyle:

200 drill/swim by 50 @ 30s rest

2 x 100 kick/swim by 25 @ 30s rest

4 x 50 build each to fast @ 1:30

8 x 25 alternate easy/fast @ 1:00

200 easy (2000 meters)

10/30/12

10/30/12 #1 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breast/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/ 25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

10/30/12 #2 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend






1 x 200 Free @ 3:15
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:15
3 x 150 Free @ 2:30
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:30
5 x 100 Free @ 1:40
4 x 75 (25 fly/ 25 back/ 25 breaststroke) @ 1:40



200 easy (3500 yards)

10/30/12 #3 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 3:30
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:30
3 x 150 Free @ 3:00
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
5 x 100 Free @ 1:45






200 easy (3200 yards)

10/30/12 #4 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









300 easy (2800 yards)

10/30/12 #5 BU Online Entry is OPEN!!!

400 Choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









300 easy (2800 yards)

10/30/12 #6 BU Online Entry is OPEN!!!

300 Choice
3 x 100 kick/swim/scull/swim
4 x 50 descend



1 x 200 Free @ 30s rest
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 20s rest
3 x 150 Free @ 20s rest
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 20s rest









100 easy (2400 yards)

10/28/12

10/28/12 #1 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



20 x 100 Free best average @ 1:30
300 easy- 25 drill/ 75 swim choice



10 x 100 Free best average, faster than above @ 1:40
200 easy



5 x 100 Free best average, faster than above @ 1:50
100 easy
1 x 100 Free fastest



400 easy – 25 kick/ 75 swim choice (6000 yards)

10/28/12 #2 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



20 x 100 Free best average @ 1:30
300 easy- 25 drill/ 75 swim choice



10 x 100 Free best average, faster than above @ 1:40
200 easy



5 x 100 Free best average, faster than above @ 1:50
100 easy
1 x 100 Free fastest



400 easy – 25 kick/ 75 swim choice (6000 yards)

10/28/12 #3 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



15 x 100 Free best average @ 1:40
300 easy- 25 drill/ 75 swim choice



5 x 100 Free best average, faster than above @ 1:50
200 easy



3 x 100 Free best average, faster than above @ 2:00
100 easy
1 x 100 Free fastest



400 easy – 25 kick/ 75 swim choice (4800 yards)

10/28/12 #4 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



10 x 100 Free best average @ 2:00
300 easy- 25 drill/ 75 swim choice



5 x 100 Free best average, faster than above @ 2:15
200 easy



3 x 100 Free best average, faster than above @ 2:30
100 easy
1 x 100 Free fastest



400 easy – 25 kick/ 75 swim choice (4300 yards)

10/28/12 #5 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



10 x 100 Free best average @ 2:00
300 easy- 25 drill/ 75 swim choice



5 x 100 Free best average, faster than above @ 2:15
200 easy



3 x 100 Free best average, faster than above @ 2:30
100 easy
1 x 100 Free fastest



400 easy – 25 kick/ 75 swim choice (4300 yards)

10/28/12 #6 BU Is December 7-9^th!

800 choice
4 x 100 kick/swim/scull/swim
4 x 50 descend



10 x 100 Free best average @ 2:15
300 easy- 25 drill/ 75 swim choice



3 x 100 Free best average @ 2:30



500 easy – 25 kick/ 75 swim choice
(3500 yards)

10/22/12

10/22/12 #1 BU is Dec 7-9^th!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend






The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

200 easy (2700 meters)

10/22/12 #2 BU is Dec 7-9^th!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend






The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 easy (2400 meters)

10/22/12 #3 BU is Dec 7-9^th!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend






The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 easy (2400 meters)

10/22/12 #4 BU is Dec 7-9^th!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend






The pace should drop by 2 sec per 100 on each swim...

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

200 easy (2200 meters)

10/22/12 #5 BU is Dec 7-9^th!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 descend






The pace should drop by 5 sec per 100 on each swim...

300 free broken at 75's- 20 sec rest (ie 2:00 pace)

200 free broken at 50's- 20 sec rest (ie 1:55 pace)

100 free broken at 25's- 20 sec rest (ie 1:50 pace)

200 easy (1800 meters)

10/21/12

10/21/12 #1 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!



-----------> challenge swim



4 x 225 IM @ 4:00

1. 25 fly, 100 back, 50 breaststroke, 50 free
   
2. 25 fly, 50 back, 100 breaststroke, 50 free
   
3. 25 fly, 50 back, 50 breaststroke, 100 free
   
4. choice of which strokes are which distance
   

100 easy



The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

500 warm down with fins – 50 drill/ 50 swim

10/21/12 #2 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!



-----------> challenge swim



4 x 225 IM @ 4:00

1. 25 fly, 100 back, 50 breaststroke, 50 free
   
2. 25 fly, 50 back, 100 breaststroke, 50 free
   
3. 25 fly, 50 back, 50 breaststroke, 100 free
   
4. choice of which strokes are which distance
   

100 easy



The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

500 warm down with fins – 50 drill/ 50 swim

10/21/12 #3 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!



-----------> challenge swim



4 x 225 IM @ 4:20

1. 25 fly, 100 back, 50 breaststroke, 50 free
   
2. 25 fly, 50 back, 100 breaststroke, 50 free
   
3. 25 fly, 50 back, 50 breaststroke, 100 free
   
4. choice of which strokes are which distance
   

100 easy



The pace should drop by 2 sec per 100 on each swim...

500 free broken at 125's- 20 sec rest (ie 1:30 pace)

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

500 warm down with fins – 50 drill/ 50 swim

10/21/12 #4 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!



-----------> challenge swim



4 x 225 IM @ 5:00

1. 25 fly, 100 back, 50 breaststroke, 50 free
   
2. 25 fly, 50 back, 100 breaststroke, 50 free
   
3. 25 fly, 50 back, 50 breaststroke, 100 free
   
4. choice of which strokes are which distance
   

100 easy



The pace should drop by 2 sec per 100 on each swim...

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

500 warm down with fins – 50 drill/ 50 swim

10/21/12 #5 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!



-----------> challenge swim



4 x 225 IM @ 5:00

1. 25 fly, 100 back, 50 breaststroke, 50 free
   
2. 25 fly, 50 back, 100 breaststroke, 50 free
   
3. 25 fly, 50 back, 50 breaststroke, 100 free
   
4. choice of which strokes are which distance
   

100 easy



The pace should drop by 2 sec per 100 on each swim...

400 free broken at 100's- 20 sec rest (ie 1:28 pace)

300 free broken at 75's- 20 sec rest (ie 1:25 pace)

200 free broken at 50's- 20 sec rest (ie 1:23 pace)

100 free broken at 25's- 20 sec rest (ie 1:21 pace)

500 warm down with fins – 50 drill/ 50 swim

10/21/12 #6 CHALLENGE DAY!!!

20 minutes to get yourself warmed up and ready for the challenge set.



At 9:20 we will begin!
-----------> challenge swim



3 x 225 IM @ 5:00

1. 25 fly, 100 back, 50 breast, 50 free
   
2. 25 fly, 50 back, 100 breast, 50 free
   
3. 25 fly, 50 back, 50 breast, 100 free
   

75 easy



The pace should drop by 2 sec per 100 on each swim...

300 free broken at 75's- 20 sec rest

200 free broken at 50's- 20 sec rest

100 free broken at 25's- 20 sec rest

300 warm down with fins – 50 drill/ 50 swim

10/18/12

10/18/12 #1 BU Meet Info is UP!!! Dec 7-9^th!

400 choice
4 x 100 kick/swim with fins
4 x 50 free descend



400 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:00
400 – 50 back drill/ 50 breaststroke
4 x 50 free @ 50
400 – 50 breaststroke drill/ 50 free
4 x 50 free @ 40
200 super slow free



12 x 25 three times: (free/ stroke/ free)

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (3500 yards)

10/18/12 #2 BU Meet Info is UP!!! Dec 7-9^th!

400 choice
4 x 100 kick/swim with fins
4 x 50 free descend



400 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:00
400 – 50 back drill/ 50 breaststroke
4 x 50 free @ 50
400 – 50 breaststroke drill/ 50 free
4 x 50 free @ 40
200 super slow free



12 x 25 three times: (free/ stroke/ free)

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (3500 yards)

10/18/12 #3 BU Meet Info is UP!!! Dec 7-9^th!

400 choice
4 x 100 kick/swim with fins
4 x 50 free descend



300 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:00
300 – 50 back drill/ 50 breaststroke
4 x 50 free @ 55
300 – 50 breaststroke drill/ 50 free
4 x 50 free @ 50
200 super slow free



12 x 25 three times: (free/ stroke/ free)

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (3200 yards)

10/18/12 #4 BU Meet Info is UP!!! Dec 7-9^th!

400 choice
4 x 100 kick/swim with fins
4 x 50 free descend



300 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:00
300 – 50 back drill/ 50 breaststroke
4 x 50 free @ 1:00
300 – 50 breaststroke drill/ 50 free
4 x 50 free @ 1:00
200 super slow free



4 x 25:

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (3000 yards)

10/18/12 #5 BU Meet Info is UP!!! Dec 7-9^th!

400 choice
4 x 100 kick/swim with fins
4 x 50 free descend



300 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:00
300 – 50 back drill/ 50 breaststroke
4 x 50 free @ 1:00
300 – 50 breaststroke drill/ 50 free
4 x 50 free @ 1:00
200 super slow free



4 x 25:

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (3000 yards)

10/18/12 #6 BU Meet Info is UP!!! Dec 7-9^th!

300 choice
3 x 100 kick/swim with fins
4 x 50 free descend



200 – 50 fly drill/ 50 backstroke
4 x 50 free @ 1:15
200 – 50 back drill/ 50 breaststroke
4 x 50 free @ 1:15
200 – 50 breaststroke drill/ 50 free
4 x 50 free @ 1:15
100 super slow free



4 x 25:

1. 12.5 easy/ 12.5 fast
   
2. 12.5 fast/ 12.5 easy
   
3. easy
   
4. fast
   

200 easy (2400 yards)