November 17, 2014 at 7:30-9pm

4x(200 swim
100 K
200 swim

4x(
75 K 1:30/1:45
50 S :50/1:00
)

16×25 :35 each round rotate 1 fast
1. Scull
2. Underwater
3. Swim primary
4. Swim secondary

Mid D/sprint set
25 Sprint scull, 5 press ups, 25 E/FK 1:30
25 off the blocks, 25 easy on the coaches

Distance
4x
(200 IM strong 2:45
300 3/5/7 by 100 4:30
)

100 easy

10 min social kick

75 K 1:30/1:45
50 S :50/1:00
)

16×25 :35 each round rotate 1 fast
1. Scull
2. Underwater
3. Swim primary
4. Swim secondary
200 swim
100 K
200 swim

4x(
75 K 1:30/1:45
50 S :50/1:00
)

16×25 :35 each round rotate 1 fast
1. Scull
2. Underwater
3. Swim primary
4. Swim secondary

Mid D/sprint set
25 Sprint scull, 5 press ups, 25 E/FK 1:30
25 off the blocks, 25 easy on the coaches

Distance
4x
(200 IM strong 2:45
300 3/5/7 by 100 4:30
)

100 easy

10 min social kick

Mid D/sprint set
25 Sprint scull, 5 press ups, 25 E/FK 1:30
25 off the blocks, 25 easy on the coaches

Distance
4x
(200 IM strong 2:45
300 3/5/7 by 100 4:30
)

100 easy

10 min social kick

Season Summer 2014