Tuesday July 17, 2012

A:

500 swim
300 IM Drill
200 Kick No-Fins
3x200 1-100 free, 50 fly, 50 free
2- 50 free, 50 fly, 100 free
3- 50 fly, 150 free 3:30
6x50 kick 3-fly 3-free 1:20
4x150 o-free e-back 2:35
8x25 Uw fly kick :40
6x100 2-25 free/25 fly 2-Back 2- Breast 1:45
300 Kick @80%
200 Easy

B:

500 Swim
4x100 Kick w/fins o-free e-back
300 Pull
6x50 free swim 1:30
200 kick
12x25 6-free 6-back swim :10
3x100 Kick Back :15
200 easy

Tuesday July 3, 2012

A:

500 Swim
4x100 Pull o-Free e-Back 1:45
6x75 Drill 1-3 Fly 4-6 back 1:25
4x200 Free @ 80% 2:50
4x125 1-2 back 3-4 breast 50kick/25swim/50 drill
2x250 1-80% 2-90% 3:35
3x100 IM Swim 2:35
500 Swim Fast with Fins
200 Easy

B:

500 Swim
8x50 Kick with fins :10
2x200 1-80% 2-90% :30
8x25 4-Back Drill 4- Free Drill :10
400 Swim Fast
4x50 Brst Swim :15
200 Easy