Friday June 18

Thursday June 17

Yep... He swims masters...

Warm up

400 swim, 400 pull, 200 kick

12x75 - 1:15 (50 drill, 25 fast)

3x100 - 2:00 maximum effort

8x25 - :30 drill or moderate recovery

2x100 - 2:00 max

8x25 - :30 recovery

1x100 - 2:00 max

8x25 - :30 recovery

12x50 - 1:10 kick

EZ 300

=4000 SCY

Wednesday June 16

Not the first rain out of the summer but close... Got into the kick set before it blew in.

Warm up

600 swim, 400 reverse IM drill

16x50 - 1:00 (Kick, drill, drill, fast - one set of each stroke)

8x100 - 1:45 odd free, even IM

Ladder getting faster until the 100 is all out

400 pull, 300, 200, 100 - 1:30 base

6x75 - 1:45 kick

200 EZ

=4250

Tuesday June 15

http://www.phuket-pools.com/ Does anyone else think this pool company from Thailand is in an interesting sounding town? Ah well... Phuket.

Tuesday night league meet = short practice

Warm up

600

4x100 - 1:40

#1 fast 100

#2 EZ 25, fast 75

#3 EZ 50, fast 50

#4 EZ 75, fast 25

8X25 - :30 drill

20x20 - :40 (moderate, underwater, moderate, fast)

EZ 200

=2000 SCY

Monday June 14

http://www.dailymail.co.uk/news/worldnews/article-1161393/Who-dares-swims-Man-takes-dip-giant-lioness.html

Warm up
1000 mixed, your choice

20x50 - 1:00 (swim 6, kick 4)x2

12x100 Choice stroke or IM - Interveral pattern 1 moderate, 2 fast (Default freestyle interval - 1:40, 1:20, 1:20 for 3 sets and 1:30, 1:15, 1:15 on the last set.)

4x300 - 4:30 steady

20x25 - :40 breathing 3,2,1,0. (three breaths, two breaths, etc.)

EZ 200 swim down

=5100 SCY