Wednesday, January 29, 2014

1/29/14 coach frank

Warm up
500 free
4x200 p
8x50s  25 f/25ez
4x150s 50k, 50 drill, 50 build
8x50 s IM order, 25 drill 25 swim
200 ez

Friday, January 3, 2014

Silas - 01/03/14

Yards
Warm-up200 ez free 800
200 other than free
200 kick
200 pull free
Pre-Set6x75 free(1,3,5 ez/sprint/ez 25) 5-10 seconds rest450
(2,4,6 sprint/ez/sprint)
Main Set6X100 IM 2 min600
descend 1-3
descend 4-6
second set faster than first
150ez150
Main Set8X50 sprint down/ez back 25 1 min400
IM order
Warm-Down200kick 600
200pull
200swim
total3000