Swim 2200 yards
200 (swim/kick by 50s)
300 pull (breath 3/5 by 50s)
16x25 R:10 (25- 1 in-water dive+sprint/ 25 easy)
4x125 R:30 (25 sprint/ 100 smooth)
4x75 pull R:15 (moderate/strong)
300 perfect technique!
200 cool down
10/20/2014
Swim 2175 yards lane 2/ 1750 yards lane 1
200 swim + fins
100 kick + fins
200 pull
6x50 des 1-3, 4-6 on 1:00 (1:10 lane 1)
9x75 (25k/50s) des sets of 3, on 1:45 (x6 on 2:00 lane 1)
10x50 on :55 (x6 on 1:05 lane 1)
200 cool down
*des= start slow then speed up
October 13, 2014
Swim 2200 yards lane 2/ 1800 yards lane 1
100 swim
200 pull
100 (50k/50s)
400- moderate speed (200 lane 1)
8x100 on 2:00 (2:30, lane 1)
400- moderate speed (200 lane 1)
200 cool down
October 6, 2014
Swim 2000 yards
200 + fins
100 kick + fins
200 pull
2x650 see below
4x50 sprint + fins on :70
2x25 kick easy
3x50 sprint on :90
2x25 kick easy
2x50 sprint on :90
2x25 kick easy
1x50 sprint on :90
200 cool down
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