Tuesday July 6

Warm up

EZ 1000

6x200 - drop interval :10 every 2 (2:50 - 2:40 - 2:30)

3x400 - 5:30 (#2 can be IM with extra time)

16x50 - 1:00 (kick, drill, drill, swim - choice of stroke)

12x50 - :50 kick

EZ 200

=5000 SCY

Monday July 5

Warm up

600 swim, 400 reverse IM drill

20x50 - :50 choice of stroke

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

8x100 - Drop the interval by :10 every 2 (i.e. 2x1:40, 2x1:30, 2x1:20, 2x1:10)

20x25 - :30 kick

10x50 - 1:10 no breath on the way over, backstroke kick on the way back

300 EZ

=5000 SCY

Friday July 2

Thursday July 1

Tonight's forecast...

Complete Wash out...

And just for fun:

"Nobody puts Baby in a corner. Teach her butterfly!"

Wednesday June 30

German Swimmer Cheats and Wins / Olympic Scandal ! - For more funny movies, click here

Warm up
1000

4x400 - 5:30-5:15

16x50 - 1:00 IM order

12x100 - 1:30, every 3rd IM on 1:45

20x25 - :30 fast kick

20x25 - :30 choice drill

=5200 SCY

Tuesday June 29

Warm up

400 swim, 400 pull, 200 kick

12x75 - 1:20 odd free drill, even fly/back/breast

1x500 - 8:00 moderate pull or swim

5x100 - As fast an interval as you can hold for all 5, choice of stroke

1x500 - Recovery

8x50 - 1:10 kick

Swim down

=4100+

Monday June 28

Adrift 2007 - Eric Zener

Warm up

400 swim, 400 pull, 200 kick

8x150 - 2:45 (100 swim, 50 kick)

3x400 - Take :15 off your interval for each (i.e. 5:45, 5:30, 5:15)

8x25 - :30 (odd drill, even fast)
1x100 - 2:00 fast stroke or IM
Four times through - one set each stroke

1x400 - 200 kick, 200 EZ
=5000 SCY