Tuesday 6/24

800/600 MIX


DO 4X/3X:

• 200 PULL (100 FAST/100 EASY)
• 150 SWIM (100 FAST/50 EASY)
• 100 (50 FAST/50 CHOICE NO FREE)
• 50 STREAMLINE KICK ON BACK FAST

200 EASY COOL DOWN

3000/2300

Thursday 6/19

Optional Dryland Practice: 6:45-7:45pm meet in pool foyer
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400/300 mix swim
300/200 kick/drill/swim by 50
200 pull
100 kick

4 x 50 25 fast/25 ez
2/1 x 200 swim with paddles

4 x 50 25 fast/25 ez
4/2 x 100 pull

4 x 50 25 fast/25 ez
8/4 x 50 25 IMO fast/25 ez FR

200 cool down

Tuesday 6/17

300 (50 FR-50 BK-50 BR)
200 PULL breathe 3-5-7
100 KICK (30 sec fast-30 sec EZ)

8/4 x 50 (25 DRILL FR-stop mid @25 and :10 sec vertical kick-25 IMO)


9/6 x 200 broken (see below) middle 3 IMO
                        1) 100-rest :15 secs rest inbetween (RI)-100
                  2) 50-50-50-50 (w/ :10 sec RI)
                  3) 25-25-25-25-25-25-25-25 (:05 RI)

200 cool down

3000/2200

Saturday 6/14

Mixing it up...

Check out these videos:
http://m.youtube.com/watch?v=LNxtdnQu1cU
http://m.youtube.com/watch?v=aPj35-ZgGsc

I'll have the workout for you in the AM!
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Indoor open water practice:

7 laps warm-up

6 x 1 lap (2-water polo turns, 2-arm-arm swim around, 3-corkscrew turns)

4 x 2 laps (10 strokes head down, 5 strokes alligator eyes going towards diving boards)

9 laps for time!