11/8/12

11/8/12 #1 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:30
4 x 75 @ 1:00
4 x 50 @ 45
4 x 25 @ 20



200 easy (3500 yards)

11/8/12 #2 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
4 x 100 @ 1:40
4 x 75 @ 1:15
4 x 50 @ 50
4 x 25 @ 25



200 easy (3500 yards)

11/8/12 #3 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
4 x 50 @ 1:00
4 x 25 @ 30



200 easy (3100 yards)

11/8/12 #4 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:00
4 x 75 @ 1:30
3 x 50 @ 1:00
4 x 25 @ 30



200 easy (3000 yards)

11/8/12 #5 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Twice Through:
2 x 100 @ 2:15
4 x 75 @ 1:45
3 x 50 @ 1:15
4 x 25 @ 40



200 easy (3000 yards)

11/8/12 #6 Saturday @ Agave 7PM

400 choice
4 x 100 kick/swim by 25
4 x 50 drill/build by 25



12 x 25 with fins

1. dolphin kick on stomach
   
2. dolphin kick on back
   
3. sprint fly
   

Freestyle, shorter = faster:
4 x 100 @ 20s rest
4 x 75
4 x 50
4 x 25



100 easy (2400 yards)