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)