Warm up
1000
10x50 - 1:10 drill
8x75 - 1:30 kick/drill/swim
20x20 - :40 breathing 3,2,1,0 per 25
1x400 pull or swim
=3000 SCY
Saturday, February 12, 2011
Thursday, February 10, 2011
Wednesday February 9
Warm up
1000 swim 1/2, pull 1/2
16x50 - 1:10 (25 body position kick/25 choice swim)
Ladder:
100, 200, 300, 400, 300, 200, 100 - 1:30 per 100
20x25 - :30 breathing pattern
Swim down
=3900+ SCY
Tuesday, February 8, 2011
Tuesday February 8
Warm up400 swim, 400 pull, 200 kick
Two rounds of:
1x200 -3:10 moderate
4x50 - 1:00 choice
8x25 - :30 fast
16x50 - :50 maximum effort, extra :40 rest after every 4
8x75 - 1:40 kick
200 EZ
=3800 SCY
Monday, February 7, 2011
Monday February 7
Warm up
1000
10x100 - 3 on 1:30, 3 on 1:25, 3 on 1:20, and #10 EZ
12x75 - 1:20 (50 moderate/25 fast stroke)
16x50 - 1:00 choice of stroke, repeating pattern of: swim, kick, swim, sprint
24x25 - :30 (one EZ, 3 fast)x8
1x500 pull
=4800 SCY
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