Warm up
Smooth 1000
8x125 - 2:15 (75 free/50 stroke)
5x200 - odd free on 3:00, even IM on 3:30
20x25 - :30 any way you like
Swim down
=3500+ SCY
Friday, August 26, 2011
Thursday, August 25, 2011
Monday August 22
Warm up
800 swim, 200 kick
4x300 - 4:20 build
Three rounds of:
4x50 - :50 IM order
1x200 IM max effort
1:00 rest
1x200 EZ
12x50 - 1:10 odd swim, even kick
Swim down
4200+ SCY
Thursday August 18
Warm up
600 swim, 400 pull, 200 kick
Two rounds of:
1x500 - 7:00
4x100 - 1:20
16x25 - :30 all drill
Time limit kicks. Maximum effort kick for each time period, cover as much distance as possible in the time allowed.
1x 1:00
2x :45
3x :30
4x :20
Warm down set (start out moderate end EZ)
2x100 - 1;30
2x75 - 1:20
2x50 - 1:00
2x25 - :40
=4300 SCY
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