Tuesday, July 23, 2013

7/17/13 Chris L.

300 Swim1300300300
200 Kick with fins1200200500
300 Pull1300300800
100 Stroke Drill1100100900
900
900
Main Set:900
3x100 (Stroke down, swim back)31003001200On 2, 2:15
2x200 Easy 50, Fast 100, Easy 5022004001600On 3:30, 3:45
1x300 Pull13003001900Rest 20
2x200 Stroke 50, Swim 100, Stroke 5022004002300On 3:45
3x100 Decend31003002600On 2
02600
2600
Cool down:2600
1x20012002002800
2800

Friday, July 19, 2013

7/19/13 Chris T.

Warmup:

200 S, K, P, D

Main (only) set:

4 X 50 build, 10 seconds rest
100 easy

4 X 50, 15 seconds rest
drill 1st half, swim second
Odds free, evens stroke
200 easy/pull

4 X 50 with fins, 15 seconds rest
Odds kick, evens swim
300 swim

4 X 50 descend, 15 seconds rest
400 easy

2600