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)