Saturday 9/27--NORTH CAMPUS

10 min choice warm-up--every 4th 25 is non-free

150/100 swim w/:20 sec rest
150/100 kick w/:20 sec rest
150/100 pull w/:20 sec rest
150 alternate 25 IMO/25 free


BROKEN 500 RACE PACE! (see below) use the intervals as guidance. They are meant to give you lots of rest so you can go fast!

     1 x 100 @ 2:00/2:30
     2 x 50 @ 1:10/1:15
     4 x 25 @ :40
     2 x 50 @ 1:10/1:15
     1 x 100 @ 2:00/2:30


200 EZ choice drill


BROKEN IM: use similar intervals as 500 above--adjust to your pace. Remember more rest=swim faster!

     1 x 100 IM
     3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
     4 x 25 IMO
     3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
     1 x 100 IM


6 x 75 (25 underwater kick/50 ez choice swim)


yards: will vary