Lane 8
Mardi,
01-04-14
·
200 swim, choice
·
15 X 50 as: 5 X 50 free on 50 seconds
4 X 50 free / back on 55”
3 X 50 breast / free on 1:00
2 X 50 fly / free on 1:05
1 X 50 easy
·
“Distance
/ free set”:
8 X
alternating: 100 fast on 1:30
200 moderate
on 3:15
(Goal: hold stroke count,
body position & turns)
·
Swim down: 50 easy
3400
Lane 7
Mardi,
01-04-14
·
200 swim, choice
·
15 X 50 as: 5 X 50 free on 50 seconds
4 X 50 free / back on 55”
3 X 50 breast / free on 1:00
2 X 50 fly / free on 1:05
1 X 50 easy
·
“Sprint
/ stroke set”: (Rotating IM or choice)
3 X 50 on 1:20
2 X 75 on 2:00 Goals: Perfect strokes
2 X 100 on
2:30 Start fast
and
2 X 75 on 2:00 finish faster J
3 X 50 on 1:20 Work every turn
·
200 alternating: 25 extra long / 25 pull
the rope
·
From a dive: 3 X 30 + 2 X 25 on 3:00 – all
out
·
Swim down: 100 easy 2300
Lane 6
Mardi,
01-04-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 55 seconds
3 X 50 free / back on 1:05
3 X 50 breast / free on 1:10
2 X 50 fly / free on 1:15
·
“Distance
/ free set”:
7 X
alternating: 100 fast on 1:45
200 moderate
on 3:45
(Goal: hold stroke count,
body position & turns)
·
Swim down: 100 easy
3000
Lane 5
Mardi,
01-04-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 55 seconds
3 X 50 free / back on 1:05
3 X 50 breast / free on 1:10
2 X 50 fly / free on 1:15
·
“Sprint
/ stroke set”: (Rotating IM or choice)
3 X 50 on 1:20
2 X 75 on 2:00 Goals: Perfect strokes
2 X 100 on
2:30 Start fast
and
2 X 75 on 2:00 finish faster J
3 X 50 on 1:20 Work every turn
·
200 alternating: 25 extra long / 25 pull
the rope
·
From a dive: 3 X 30 + 2 X 25 on 3:00 – all
out
·
Swim down: 100 easy
2200
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