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
- 25
fly, 100 back, 50 breaststroke, 50 free
- 25
fly, 50 back, 100 breaststroke, 50 free
- 25
fly, 50 back, 50 breaststroke, 100 free
- choice
of which strokes are which distance
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
- 25
fly, 100 back, 50 breaststroke, 50 free
- 25
fly, 50 back, 100 breaststroke, 50 free
- 25
fly, 50 back, 50 breaststroke, 100 free
- choice
of which strokes are which distance
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
- 25
fly, 100 back, 50 breaststroke, 50 free
- 25
fly, 50 back, 100 breaststroke, 50 free
- 25
fly, 50 back, 50 breaststroke, 100 free
- choice
of which strokes are which distance
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
- 25
fly, 100 back, 50 breaststroke, 50 free
- 25
fly, 50 back, 100 breaststroke, 50 free
- 25
fly, 50 back, 50 breaststroke, 100 free
- choice
of which strokes are which distance
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
- 25
fly, 100 back, 50 breaststroke, 50 free
- 25
fly, 50 back, 100 breaststroke, 50 free
- 25
fly, 50 back, 50 breaststroke, 100 free
- choice
of which strokes are which distance
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
- 25
fly, 100 back, 50 breast, 50 free
- 25
fly, 50 back, 100 breast, 50 free
- 25
fly, 50 back, 50 breast, 100 free
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
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