1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
5x{1 x 200 on 3:00 Free/Back EN1
{3 x 50 on :55 Swim/FK SLOB EN1
10 x 50 on 1:00 Free EN2
[10 kicks on side every 3 hand hits]
4x{5 x 100 on 1:30 [75 Free/25 short axis CH] EN2
{4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP
20x{1 x 25 on :30 Fly (or DK SLOB) EN2
{1 x 25 on :30 Back (7 DK's off wall) EN1
3 x 50 on 1:00 CH EZ REC
5,600 Yards
Thursday, September 23, 2010
Tuesday, September 21, 2010
East HS - PM
300 revIM dks
12 x 50 IMO/Fr on :50 EN1
10 x 25 Fly on :30 EN2
10 x 200 Free on 2:45 EN1
w/snorkels
15 x 25 fly odds on :20/evens on :30 EN2+
8 x 200 back on 3:00 EN2
20 x 25 fly odds on :20/evens on :40 EN2+
6 x 200 IM on 3:10 EN1
12 x 50 IMO/Fr on :50 EN1
10 x 25 Fly on :30 EN2
10 x 200 Free on 2:45 EN1
w/snorkels
15 x 25 fly odds on :20/evens on :30 EN2+
8 x 200 back on 3:00 EN2
20 x 25 fly odds on :20/evens on :40 EN2+
6 x 200 IM on 3:10 EN1
Monday, September 20, 2010
East - PM
300 revIM dks
10 x 100 on 1:30 alt free/IM EN1+
20 x 50 on :55 dk/fk EN2
200 on 2:30 EN2
3 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
2 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
1 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
6 x 75 breath control on 1:15 HYP
20 x 25 on :20/:40 EN2+/EN2
10 x 100 on 1:30 alt free/IM EN1+
20 x 50 on :55 dk/fk EN2
200 on 2:30 EN2
3 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
2 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
1 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
6 x 75 breath control on 1:15 HYP
20 x 25 on :20/:40 EN2+/EN2
NLSC - East - AM
300 revIM dks
Distance:
10 x 300 free EN2-EN3
interval starts 4:15, descends :05 each 300
12 x 25 deepend turn sprints on 1:00 SP3
Main group:
10 x 75 on 1:15 sks
10 x 50 on 1:00 dk/fk
10 x 125 on 1:50 alt IM/Free
kick the last 25
10 x 25 deepend turn sprints on 1:00 SP3
Distance:
10 x 300 free EN2-EN3
interval starts 4:15, descends :05 each 300
12 x 25 deepend turn sprints on 1:00 SP3
Main group:
10 x 75 on 1:15 sks
10 x 50 on 1:00 dk/fk
10 x 125 on 1:50 alt IM/Free
kick the last 25
10 x 25 deepend turn sprints on 1:00 SP3
Saturday, September 18, 2010
NLSC - UAA - AM
300 revIM dks
12 x 50 on :50 EN1
8 x 100 on 1:30 EN2
rev rotate 25 kick through
1 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
2 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
2 x 100 on 1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
1 x 100 on 1:10 EN2
free sprint body position awareness
15 minutes
8 x 75 on 1:15 EN2
3,5,7 DKs off each wall by 25's
5 x 25 on 1:00 mops
12 x 50 on :50 EN1
8 x 100 on 1:30 EN2
rev rotate 25 kick through
1 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
2 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
2 x 100 on 1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
1 x 100 on 1:10 EN2
free sprint body position awareness
15 minutes
8 x 75 on 1:15 EN2
3,5,7 DKs off each wall by 25's
5 x 25 on 1:00 mops
Wednesday, September 15, 2010
East - PM
300 revIM dks
12 x 50 IMO/free on :50 EN1
10 x 200 Back on 2:55 EN2
20 x 25 fly on :30 EN2
8 x { 3 x 50 brst on :55 EN2
{ 1 x 125 IM dbl free on 1:45 EN2
12 x 50 IMO/free on :50 EN1
10 x 200 Back on 2:55 EN2
20 x 25 fly on :30 EN2
8 x { 3 x 50 brst on :55 EN2
{ 1 x 125 IM dbl free on 1:45 EN2
Tuesday, September 14, 2010
NLSC - East - AM
300 revIM dks
10 x 100 on 1:30 EN1
odds 75fr/25fly, evens 75bk/25brst
9 x 25 sprint medley on :40 SP3
1 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
2 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2+
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2
3 x 50 on :40 strk EN3
20 x 25 fly on :30 EN2
10 x 100 on 1:30 EN1
odds 75fr/25fly, evens 75bk/25brst
9 x 25 sprint medley on :40 SP3
1 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
2 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2+
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2
3 x 50 on :40 strk EN3
20 x 25 fly on :30 EN2
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