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)