600 standard warm-up
3x300 1 & 3 ( 100 free, 100 IM or stroke, 100 Free)
2 & 4 Free (75 ez, 25 no breath) Hypoxic set :)
6x100 Free (2 med, 1 fast, 2 med)
4x100 (2 med, 1 fast, 1 med)
3x100 (1 med, 1 fast, 1 med)
2x100 (1 med, 1 fast)
30 sec. break
1x100 from a dive fast
200 warm-down
Monday, December 15, 2014
3600 yds
Subbing on Monday
600 standard warm-up
3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up 4. normal but work on rotation
300 pull breathing by 50 3, 5, 7, 3, 9, 3
4x150 (100 free, 50 choice faster with a good turn)
300 pull breathing by 50 3, 5, 3, 7, 3, 5
4x100 odds: IM evens: free
300 pull breathing by 50 9, 3, 3, 3, 3, 9
4x50 (25 choice, 25 free)
300 warm-down
600 standard warm-up
3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up 4. normal but work on rotation
300 pull breathing by 50 3, 5, 7, 3, 9, 3
4x150 (100 free, 50 choice faster with a good turn)
300 pull breathing by 50 3, 5, 3, 7, 3, 5
4x100 odds: IM evens: free
300 pull breathing by 50 9, 3, 3, 3, 3, 9
4x50 (25 choice, 25 free)
300 warm-down
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