January 1, 1970 at 7:30-9pm

200 swim
12×50 :50/1:00
4×100 K 1:45/2:00
16/12×25 :40
1. Underwater
2. Fly or breast
3. Bk if primary, else Fr fast
4. Easy (38min)

3×25 dive in Fly only :30/:40
:30 break
3×50 primary moderate- st/Fr 25 :50/1:00
:30 break
3×100 A1-3 primary 1:30/1:40/1:50
:30
3×200 D1-3 free 2:30/2:40/2:50/3:00
100 easy
3×100 free 3 pull outs after 25,75 1:30/1:40/1:50
:30 rest
3×50 5 pull outs at 25 :50
:30 rest
3×25 dive in fly on :30
(~35min)

200 easy

8×100 75swim/25 fast primary 1:15/:45

200 easy

Season Summer 2014

January 1, 1970 at 7:30-9pm

400 swim

4×100 K 1:45/2:00

4/3×100 IM rotation 50/25/25 1:35/1:50

Primary (Breast/Fly do stroke/free by 25
4/3x(
150 50drill/50scull-kick/50easy free 2:45/3:15
50 D1-4 1:00

100 easy (40min)

16/12×25 :45 grouped 1. Underwater 2. Easy 3. Swim and pull outs 4. Br/Fly fast (52 min)

2×200 2:15/2:25/2:35/2:45/2:50/3:00

150 easy (65 min)

10 min turns only

3×50 1:00 K/S by 25

 

Season Summer 2014

January 1, 1970 at 7:30-9pm

4×50 1:00
4×100 K 1:45/2:00
4×25 Hard ends :30
4×25 1/2 UW :30
4×25 fast/easy by 25 :30
100 easy
3x(
200 make it 2:20/2:30/2:40
100 moderate 1:25/1:30/1:35
50 Fast 1:00
50 easy 1:00
)

16×50 :50 IMO
Free D1-4
Easy 1:00
Strong kick

2x(
50 kick
25 drill
25 fast
25 easy
)

50 easy

3×100 OTF 1:05

50 easy

6×75 k/d/s 1:30

Season Summer 2014