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

Wednesday, July 9, 2014

7/9/2014 - Dennis

Warmup

  • 300 swim
  • 6-50s, Descend 1-3, 4-6
  • 200 drill of choice


Main Set

  • 4x50 #1-3 Fast, #4 EZ
  • 1x400 cruise

  • 4x50 #1-2 Fast, #3,4 EZ
  • 1x300 just a little faster

  • 4x50 #1Fast, #2-4 EZ
  • 1x200 Faster yet, 75-80%

  • 4x50 EZ!
  • 1x100 FAST! Whatever you have left!



  • 200 cooldown


2800 total