Friday 11/14/2014

Warm-up
500 Choice
250 Free Drill
250 Worst stroke drill

20×25’s Heart Rate @:30
1-4 Free
5-8 Best stroke
9-12 Worst Stroke
13-20 Free

10×100’s
Odd Best Stroke: Non/Free@2:00
Even Free…build through the 100@2:00… Make it past the third line on your push off and your turn…no breathing from the flags to the wall. On the finish!!!!!

3x {3×100’s Free@1:15
2×100’s IM@1:45}

1×100 all out from a dive!!!!!

Saturday 11/8/2014

Warm-up
500 Free Swim
400IM Drill

9×75’s @1:15
1. 50 Fly-25 back
2. 25 Fly-50 back
3. 50 back -25 breast
4. 25 back-50 breast
5. 50 breast-25 free
6. 25 breast-50 Free

Last three 75’s all free…fast!

1×100 Free@1:15
5×100’s Free Kick @ 2:00
200 Free @ 2:30
4×100’s free kick @ 2:00
300 free swim @ 3:45
3×100’s free kick @ 2:00
400 free @ 5:00
2×100’s kick @2:00
500 Free swim @ 6:15
1×100 kick all out

5×50’s all out from a dive off the blocks @ 2:00

Friday 11/7/2014

Warm-up
200 Free Swim
200 Free Drill
200 Stroke Drill
200 Free Pull

Heart Rate
9×75’s @1:15/1:30
Odd choice
Even Free

4x{150/175/200 all on @2:45}
Hold best 200 time for all of the distances.

3x{50 swim @1:00
75 kick@1:45
The Swim is smooth our choice
The kick is all out super fast freestyle}

EZ 200 cool down

Saturday 11/1/2014

Warm-up
200 Free Swim
200 Free Drill
200 Pull
200 Free Swim

Heart Rate
12×50’s
Descend 1-4
Descend 5-8
Descend 9-12

Main Set

1×400 Free Pull @6:30/7:00/7:30
2×200 IM’s&3:00
4×100’s Free@2:00 all out
4×50’s IM Order@1:00

1×300 Pull@4:30/5:30/6:00
2×150’s IM@3:00
4×75’s Free@2:00 all out
4×25’s all out@1:00