Friday, June 28

*Long Course Meters*

A:
10 minute swim with fins
5 minute kick with fins
3x200 @ 3:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
3x200 @ 3:10 (1 Pull/1 swim/1 pull)
200 ez with fins
*~4400 total*

B:
10 minute swim with fins
5 minute kick with fins
3x200 @ 4:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
200 ez with fins
*~3300 total*

C:
10 minute swim with fins
5 minute kick with fins
3x200 w/:20 rest (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @1:30 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x300 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
100 ez with fins
*~2600 total*

Wednesday, June 26

A:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :30 (1 Drill/1 Build, repeat)
10x25 @ :30 (1 easy/1 FAST!)
200 recovery pull
10x50 @ :50 (1 easy/1 FAST)
200 recovery pull
6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim)
6x100 @ 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :40 (1 Drill/1 Build, repeat)
10x25 @ :40 (1 easy/1 FAST!)
200 recovery pull
10x50 @ 1:10 (1 easy/1 FAST)
200 recovery pull
6x100 @ 2:15 (1 easy/1 FAST!)
200 cool down
*3200 total*

C:
4x150 w/:10 rest (100 Swim/50 Kick)
10x25 w/:10 rest (1 Drill/1 Build, repeat)
10x25 w/:10 rest (1 easy/1 FAST!)
200 recovery pull
6x50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4x100 w/:20 rest (1 easy/1 FAST!)
100 cool down
*2300 total*

Monday, June 24

A:
400 choice/300 pull/200 IM/100 kick
100 drill @ 1:40
200 @ 3:20 (50 kick/100 swim/50 kick)
300 IM @ 5:20 (25 kick/25 drill/25 swim)
300 pull @ 4:15 (breathing pattern 3/5 by 50)
200 pull @ 2:50 (breathing pattern 3/5 by 50)
100 pull @ 1:25 (breathing pattern 3/5 by 50)
8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~4400 total*

B:
300 choice/200 pull/100 kick
100 drill @ 2:00
200 @ 4:30 (50 kick/100 swim/50 kick)
300 w/:20 rest (25 kick/25 drill/25 swim)
300 pull @ 5:30 (breathing pattern 3/5 by 50)
200 pull @ 3:40 (breathing pattern 3/5 by 50)
100 pull @ 1:50 (breathing pattern 3/5 by 50)
4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~3400 total*

C:
300 choice/200 pull/100 kick
100 drill w/:10 rest
200 w/:10 rest (50 kick/100 swim/50 kick)
300 pull w/:20 rest (breathing pattern 3/5 by 50)
4x75 w/:20 rest (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 w/:10 rest (1 kick/1 sailboat drill/1 shark drill)
100 cool down
*~2400 total*

Pageviews by Countries

Graph of most popular countries among blog viewers
EntryPageviews
United States
4078
Canada
358
United Kingdom
276
Germany
123
Australia
95
Mexico
91
Spain
75
Italy
70
Hong Kong
36
Guam
25


I just wanted to give everyone a quick look at where other people are swimming WITH you!
Hello to all the swimmers in the USA, Canada, UK, and Australia.
Guten tag to swimmers in Germany.
Hola Mexican and Spanish swimmers.
Ciao to the swimmers in Italy.
你好 to our Hong Kong swimmers.
And Hafa adai to everyone swimming in Guam!

**These are only the TOP 10 countries with page-views! Everyone else is also much loved!!