Friday August 13

Thursday August 12

Paul Söderholm

Warm up

600 swim, 400 reverse IM drill

4x400 - 5:30

20x50 - 1:00 (Swim 2, kick 3)x4

12x100 - (2 on 1:40, 1 on 1:20)x4

1x300 swim swim down

=5100 SCY

Wednesday August 11

                           

Warm up

400 swim, 400 pull, 200 kick

Three rounds of:

1x300 - 4:30 moderate effort

2x100 - 2:00 choice, maximum effort (cook on these, extra points for barfing in the gutter)

12x50 - 1:00 no freestyle (If you have to do freestyle it must be kick)

12x75 - 1:20 moderate 50 free, 25 fast stroke

20x25 - :30 five times through - moderate/underwater/moderate/fast. (Fins are an option)

1x600 winding down

=5100 SCY

Tuesday August 10

Warm up
1000 mixed

20x100 in 4 sets of 5
Set one - 1:30 freestyle
Set two - 1:45 IM
Set three - 1:30 freestyle
Set four - 2:00 fast choice

10x50 - 1:15 underwater streamline kick on the way over, kicking on your back to return (this is where you breathe)

1x600 pull
=4100 SCY

Monday August 9

Warm up
1000 mixed

16x50 - 1:00 choice, every 3rd one fast

Ladder:
200/400/600/400/200 - 1:30 base on the way up, 1:20 base on the way down

8x100 - Drop interval by :05 after every 2 (1:30 > 1:15)

8x50 - 1:10 kick

EZ 200
=5000 SCY