Monday, 9/24
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|
Lane 1
|
Lane 2
|
Lane 3
|
Lane 4
|
|
Warm Up
|
400 IM
S/K/D/S by 25
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400 IM
S/K/D/S by 25
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400 IM
S/K/D/S by 25
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300 IM
S/K/D by 24
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|
Main Set, Part 1
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100 best
stroke on 1:40
200 free
on 2:50
100 IM on
1:40
Repeat for
a total of four times
|
100 best
stroke on 1:45
200 free
on 3:00
100 IM on
1:40
Repeat for
a total of four times
|
Freestyle Flip Turn Clinic
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Freestyle Flip Turn Clinic
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Main Set, Part 2
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16 x 75 on
1:15
1-4 IM
Switch
5-8 free
9-12 best
stroke
13-16
choice
|
16 x 75 on
1:20
1-4 IM
Switch
5-8 free
9-12 best
stroke
13-16
choice
|
||
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Warm Down
|
200 choice
|
200 choice
|
150 choice
|
150 choice
|
|
Total
|
3400
|
3400
|
650*
|
650*
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Tuesday, 9/25
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|
Lane 1
|
Lane 2
|
Lane 3
|
Lane 4
|
|
Warm Up
|
4 x 50
choice on :45
4 x 100 IM
on 1:30
2 x 150
free on 2:15
|
4 x 50
choice on :45
4 x 100 IM
on 1:30
2 x 150
free on 2:15
|
4 x 50
choice on :55
4 x 100 IM
on 1:45
1 x 150
free on 2:30
|
4 x 50 choice
on 1:00
3 x 100 IM
on 1:55
1 x 150
free on 2:45
|
|
Main Set
|
4 x 25 IM
order on :30 (fast)
6 x 50 IM
switch on :50 (fast)
100 pull
on 2:00 (easy)
4 x 50
choice on :55 (fast)
6 x 100 IM
on 1:45 (fast)
100 pull
on 2:00 (easy)
8 x 50
kick on 1:00
12 x 25 IM
order on :45 (sprint)
100 pull
on 2:00 (easy)
|
4 x 25 IM
order on :30 (fast)
6 x 50 IM
switch on :50 (fast)
100 pull
on 2:00 (easy)
4 x 50
choice on :55 (fast)
6 x 100 IM
on 1:45 (fast)
100 pull
on 2:00 (easy)
8 x 50
kick on 1:00
12 x 25 IM
order on :45 (sprint)
100 pull
on 2:00 (easy)
|
4 x 25 IM
order on :35 (fast)
6 x 50 IM
switch on :55 (fast)
100 pull
on 2:10 (easy)
4 x 50
choice on 1:00 (fast)
5 x 100 IM
on 1:55 (fast)
100 pull
on 2:10 (easy)
6 x 50
kick on 1:10
12 x 25 IM
order on :45 (sprint)
100 pull
on 2:10 (easy)
|
4 x 25 IM
order on :40 (fast)
4 x 50 IM
switch on 1:00 (fast)
100 pull
on 2:20 (easy)
4 x 50
choice on 1:05 (fast)
4 x 100 IM
on 2:15 (fast)
100 pull
on 2:20 (easy)
4 x 50
kick on 1:20
8 x 25 IM
order on :45 (sprint)
100 pull
on 2:20 (easy)
|
|
Warm Down
|
200 choice
|
200 choice
|
200 choice
|
200 choice
|
|
Total
|
3300
|
3300
|
2950
|
2450
|
Thursday, 9/27
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|
Lane 1
|
Lane 2
|
Lane 3
|
Lane 4
|
|
Warm Up
|
1 x 400
(100 free,
200 IM K/D, 100 free)
4 x 100
free on 1:45 descend
4 x 100
kick on 2:05
(fly/back
by 25, descend)
6 x 50
1:05
(1 and 6
easy, 2-5 build IM order)
4 x 25 on
:40
(sprint
12.5)
1 x 100
easy
|
1 x 400
(100 free,
200 IM K/D, 100 free)
4 x 100
free on 1:45 descend
4 x 100
kick on 2:10
(fly/back
by 25, descend)
6 x 50
1:05
(1 and 6
easy, 2-5 build IM order)
4 x 25 on
:40
(sprint
12.5)
1 x 100
easy
|
1 x 400
(100 free,
200 IM K/D, 100 free)
4 x 100
free on 1:55 descend
3 x 100
kick on 2:20
(fly/back
by 25, descend)
6 x 50
1:10
(1 and 6
easy, 2-5 build IM order)
4 x 25 on
:45
(sprint
12.5)
1 x 100
easy
|
1 x 300
(100 free,
100 IM D, 100 free)
4 x 100
free on 2:10 descend
3 x 100
kick on 2:40
(fly/back
by 25, descend)
6 x 50 1:15
(1 and 6
easy, 2-5 build IM order)
4 x 25 on
:50
(sprint
12.5)
1 x 100
easy
|
|
Main Set
|
3 x 300
free on 4:45
(swim hard
but try to even split within and across all three)
6 x 50
free on :40/:45/:50/:55/1:00/1:05
|
3 x 300
free on 5:00
(swim hard
but try to even split within and across all three)
5 x 50
free on :45/:50/:55/1:00/1:05
|
3 x 250
free on 4:45
(swim hard
but try to even split within and across all three)
4 x 50
free on :50/:55/1:00/1:05
|
3 x 200
free on 4:15
(swim hard
but try to even split within and across all three)
4 x 50
free on :55/1:00/1:05/1:10
|
|
Main Set
#2
Warm Down
|
8 x 100 on
2:00
(1-3
descend kick fly/free by 25 w/board, 4 non-free stroke, x2)
250 easy
|
7 x 100 on
2:10
(1-3
descend kick fly/free by 25 w/board, 4 non-free stroke, 5-7 descend kick)
200 easy
|
6 x 100 on
2:25
(1-3
descend kick fly/free by 25 w/board, 4 non-free stroke, 5-6 descend kick)
200 easy
|
4 x 100 on
2:40
(1-3
descend kick fly/free by 25 w/board, 4 non-free stroke
200 easy
|
|
Total
|
3950
|
3750
|
3350
|
2900
|
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