Tuesday 9/11
Lane 1
|
Lane 2
|
Lane 3
|
Lane 4
|
400 choice
swim
300 IM
drill
200 choice
kick
100 IM
swim
|
300 choice
swim
300 IM
drill
200 choice
kick
100 IM
swim
|
300 choice
swim
200 IM
drill
150 choice
kick
100 IM
swim
|
250 choice
swim
200 IM
drill
100 choice
kick
100 IM
swim
|
8 x 100 IM
on 1:40
#1: Fast fly,
easy the rest
#2: Fast
back, easy the rest
#3: Fast
breast, easy the rest
#4: Fast
free, easy the rest
#5: Fast
fly/free, easy middle
#6: Fast middle,
easy fly/free
#7: All
fast
#8: 100
easy
|
7 x 100 IM
on 1:50
#1: Fast fly,
easy the rest
#2: Fast
back, easy the rest
#3: Fast
breast, easy the rest
#4: Fast
free, easy the rest
#5: Fast
fly/free, easy middle
#6: Fast middle,
easy fly/free
#7: All
fast
|
6 x 100 IM
on 2:05
#1: Fast fly,
easy the rest
#2: Fast
back, easy the rest
#3: Fast
breast, easy the rest
#4: Fast
free, easy the rest
#5: Fast
fly/free, easy middle
#6: Fast middle,
easy fly/free
|
4 x 100 IM
on 2:20
#1: Fast fly,
easy the rest
#2: Fast
back, easy the rest
#3: Fast
breast, easy the rest
#4: Fast
free, easy the rest
|
8 x 50
alternating swim/kick on 1:30, trying to get as much rest as possible on all
of them
|
6 x 50
alternating swim/kick on 1:40, trying to get as much rest as possible on all
of them
|
4 x 50
alternating swim/kick on 1:45, trying to get as much rest as possible on all
of them
|
4 x 50 alternating
swim/kick on 1:55, trying to get as much rest as possible on all of them
|
300
cooldown
|
300
cooldown
|
300
cooldown
|
300
cooldown
|
Total:
2900
|
Total:
2200
|
Total:
1850
|
Total:
1550
|
Thursday 9/13
Lane 1
|
Lane 2
|
Lane 3
|
Lane 4
|
300 warmup
(100 swim, 100 kick, 100 IM drill)
|
300 warmup
(100 swim, 100 kick, 100 IM drill)
|
300 warmup
(100 swim, 100 kick, 100 IM drill)
|
300 warmup
(100 swim, 100 kick, 100 IM drill)
|
8 x 100
free on 1:35
6 x 150
free on 2:15
4 x 200
free on 2:50
2 x 250
free on 3:20
1 x 300
free on 3:45
|
8 x 100
free on 1:45
6 x 150
free on 2:30
3 x 200 free
on 3:10
2 x 250
free on 3:45
1 x 200
free on 2:50
|
6 x 100
free on 2:10
4 x 150
free on 3:05
2 x 200
free on 4:00
1 x 250
free on 4:55
1 x 200
free on 3:50
|
4 x 100
free on 2:20
3 x 150
free on 3:20
2 x 200
free on 4:20
1 x 250
free on 5:15
|
300
cooldown
|
300
cooldown
|
300
cooldown
|
300
cooldown
|
Total: 3900
|
Total: 3600
|
Total: 2650
|
Total: 2100
|