Friday, February 14


Happy Valentines Day to all my Swimmers!

A:
300 swim/100 Tarzan drill
300 pull/100 Kick
8x50 @ :50 (15yards FAST!/35 easy)
100 IM easy/recovery (fly is drill)
5x300 Pull @ 4:15 (100 fast/50 easy, repeat)
5x200 Swim @ 3:05 (100 free/100 IM)
8x50 @ :50 (15 yards FAST!/35 easy)
200 cool down (50 kick/50 shark drill/100 swim)
*4400 total*

B:
300 swim/100 Tarzan drill
300 pull/100 Kick
8x50 @ 1:05 (15yards FAST!/35 easy)
100 easy/recovery (50 non-free/50 free)
3x300 Pull @ 5:30 (100 fast/50 easy, repeat)
3x200 Swim @ 4:00 (150 free/50 non-free)
8x50 @ 1:05 (15 yards FAST!/35 easy)
200 cool down (50 kick/50 shark drill/100 swim)
*3400 total*

C:
200 swim/100 Tarzan drill
200 pull/100 Kick
6x50 w/:15 rest (15yards FAST!/35 easy)
100 easy/recovery (50 non-free/50 free)
2x300 Pull w/:30 rest (100 fast/50 easy, repeat)
3x200 Swim w/:20 rest (150 free/50 non-free)
200 cool down (50 kick/50 shark drill/100 swim)
*2400 total*

Wednesday, February 12

A:
400 choice warm up
4x100 @ 1:50 (50 kick FAST!/50 swim easy)
400 Pull (breathing 3/5 by 50)
6x50 :45  (descend 1-6)
100 IM easy/recovery (fly is drill)
600 pull (descend each 200)
3x300 swim @ 4:15 (100 FAST!/200 strong)
600 pull (descend each 150)
3x300 swim @ 4:05 (200 strong/100 FAST!)
200 easy cool down
*4800 total*

B:
400 choice warm up
4x100 @ 2:20 (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 :60  (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim @ 3:50 (100 FAST!/200 strong)
400 pull (descend each 100)
3x200 swim @ 3:50 (200 strong/100 FAST!)
200 easy cool down
*3700 total*

C:
400 choice warm up
4x100 w/:20 rest (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 w/:15 rest (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim w/:30 rest (100 FAST!/200 strong)
200 easy cool down
*2700 total*