1000 warmup
4x200 pull free on 3m
300 ez
4x200 swim Descend free - #4 all out (1:48.0)
300 ez
3,200
07.2.11
Back in the Game
1000 General Warm up
36x75
- 50 kick - 25 skulling drill @ 1:30
- 75 free @ 1:20
- 75 stroke D 1-3 #3,#6,#9 @ 1:20
#2 - Free - 35,
#3 - Back - 37,
#4 - Fly - 37.
Long Warm down.
~4,300
05.17.11
500 warm up
6x400
- #1-3 300 free pull (fists, regular, paddles) long and easy.
- 4x25 free swim d 1-4 on 30
- #4-6 300 back swim technique
- 4x25 fly swim with 4 strokes.
5x200 (fins) @3min
- 75 free (cielo breakouts) 25 breast pull/free kick, 75 free swim, 25 finish fly drill.
