Thursday 4/26/12

warm up

40x50
2 @ :45 pace
1 @ 1:15 sprint
1 @ 1:15 easy

200 skull

8x75 with paddles, middle 25 is kick @ 3rd person rest

warm down

Tuesday 4/24/12

warm up

6x150 @ 2:30 with a floating fast 50
200 IM
4x100 free, descend 1-4 @ 1:40
200 IM
8x50 @ 1:10 - 25 sprint kick/25 sprint easy
200 best stroke
8x75 rotating IM @ 1:15

300 kick/drill/swim

warm down

Monday 4/9/12

warm up

4x100 - 25 back/25 free @ :10 rest

75 build
50 sprint
25 easy
x12 (last 6 with fins)

3x300 pull - middle 100 fast @ 4:3-5:15

8x50 catch up drill @ :50

coo down

Wednesday 4/4/12

warm up

3x400 IMs @ :20 rest
1 kick
2 drill
3 swim

3x300 with paddles, descend 1-3 @ 5:00-5:45

3x200 IMs @ :20 rest
1 kick
2 drill
3 swim

3x100 pace @1:25-1:45

8x75 - 25 free/25 best stroke non free/25 free @ :10 rest

200 skull

warm down

Monday 4/2/12

warm up

6x75 swim/kick/swim @ :10 rest

3x150 - floating fast 50
100 sprint

4x - odd rounds are swim, even rounds are pull

6x75 swim/kick/swim @ :10 rest

4x100 sprint @ 4:00

warm down