Tuesday 2/17

Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.

600/300	FR	50 swim / 50 drill / 50 kick
8/4 x 50	FR	#1: 20Y fast / 30Y EZ	fast breakout
		#2: 30Y fast / 20Y EZ	fast turn
		#3: EZ
		#4: ALL OUT RACE PACE!		1000	500
4X/3X:
2 x 50	FR	Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST!	:50 / 1:00
4 x 25	IMO	just FAST	:35 / :45
2 x 50	STROKE	strong pace with good technique	1:00 / 1:10
4 x 25	FR	Rd 1 & 3: Dec 1-4 @ 100 race pace;       Rd 2 & 4: Hold 100 pace or faster	:30 / :40	2600	1700
2x:		adjust interval if you use fins.
75	KICK	BUILD	all @ 1:50 / 2:00
100	KICK	FAST
25		EZ		3000	2200

Saturday 2/14

REMINDER! Saturday's practice is at NORTH CAMPUS! 6-7 am


*No more than :30 secs rest after each set of 6 x 50s!

6/5 x 50	FR	warm-up	:50 / 1:00
6/5 x 50	KICK	w/fins FL/FR by 25	:55 / 1:00
6/5 x 50	IM	switch	:50 / 1:00
6/5 x 50	PULL	breathe 3-5-7 by 50	:50 / 1:00
6/5 x 50	FR	Odds: hard/ez; Evens: ez/hard	:50 / 1:00	1500	1250
6/5 x 50	FR	30 yards FAST / 20 yards ez           = FAST FAST FLIPTURNS!	:50 / 1:00
6/5 x 50	CHOICE	build NO FR	1:00 / 1:10
6/5 x 50	FR	descend STROKE COUNT 1-6	:50 / 1:00
6/5 x 50	STROKE	25 BK fast arms!                              25 BR w/dbl u/w pullouts	1:00 / 1:10
6/5 x 50	FR	Odds: ALL OUT! Evens: Recovery	:45 / :50	3000	2500

Thursday 2/12

*Today's main set is designed to have minimal rest! It's quick--be ready!

200/100	FR	SWIM
200/100	CHOICE	KICK
200/100	IM	DRILL
200/100	PULL	breathe 3-5-3-7 by 50
4 x 25	FR	sprint cycle		900	500
*
3 x 100	FR	evens are IM or stroke	1:30 / 1:40
4 x 75	FR	evens are IM or stroke	1:10 / 1:15
5 x 50	FR	evens are IM or stroke	:45 / :50
6 x 25	FR	evens are IM or stroke	:25 / :30	1900	1500
*
200	CHOICE	drill		2100	1600
16/12 x 25		4/3 of each stroke	:30 / :40	2500	1900
2 x 75	KICK	FREE	1:30
3 x 50	KICK	choice no FR	1:10
4 x 25	KICK	u/w dolphin kick w/fins	:40	2900	2300
100	CHOICE	cool down		3000	2400

Tuesday 2/10

600 / 400	FR	rotate 100 swim / 50 kick / 50 drill
300 / 200	PULL	breathe 3-5-7 by 25
4 x 25	FR	sprint cycle	:30 / :40	1000	700
3/2 x 100	FR	dec 1-3	1:35 / 1:45
3/2 X 100	IM	dec 1-3	1:45 / 1:50	1600	1100
			rest 1:00
3/2 x 100	FR	dec 1-3	1:30 / 1:40
3/2 x 100	IM	dec 1-3	1:40 / 1:45	2200	1500
			rest 1:00
3/2 x 100	FR	dec 1-3	1:25 / 1:35
3/2 x 100	IM	dec 1-3	1:30 / 1:40	2800	1900
			rest 1:00
200	FR	drill / kick by 25		3000	2100