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)