Wednesday, November 5, 2014

11/5/14

 

 

 



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Friday, August 15, 2014

8/15/14 -Sara

Warm up
200 SPKDr

5x100 50 EZ/50Build
2x250 Pull breathe 3/4/5/6/7
500 negative split

Cool down
6x50 EZ

Total
2,600 meters

BONUS
400 IM (Barry)

Friday, August 8, 2014

8/7/14 Chris Tyler

Warmup:
300S
200K
300P

Main set:
4 X 100 negative split, 20-30 seconds rest

200 P, DPS

4 X 100, sprint between lane lines, 20-30 seconds rest

200 K

4 X 50 negative split, 20 seconds rest

300 cool down

2500 meters

Wednesday, July 30, 2014

7/30/14 - Barry

Warm-Up

5x200 swim, kick, pull, drill, swim

 

Main Set

24x50 @1:15 as:

   12 - every 3rd FAST

   8 - every 2nd FAST

   4 - FAST

 

Cool-down 300 ez

 

2500 meters

Thursday, July 17, 2014

7/16 Sara K.

WARM UP
300 S
300K
300P

6 x 100 50 Drill/50 Build

400 Pull Breathe 3/4/5 by 50

3 x 200 Threshold R :15
3 x 100 Threshold R :10

TOTAL 2800 M