Saturday June 29, 2013


12 x 75 @ 1:30 Kick/Drill/Swim Reverse IM order 3 x 75 each stroke


4 x 100 Specialty Kick @ 2:15 Strong 3rd 25 Fast


200 Free @ 3:00 Negative Split 200 :10SR at 100


200 Back @ 3:30 Pace 50's :05SR at 50's


200 Free @ 3:15 50 SSP/50 Fast/50 SSP/50 Fast :10SR at 50's


200 Back @ 3:30 Desc. 25's 1-4, 5-8 :05SR at 25's


200 Free @ 3:30 Strong :05SR at 50's


100 Scull


3 x 100 Free @ 1:50 (Desc. 1-3)


50 Scull


3 x 100 Back @ 2:15 (Desc. 1-3)


50 Scull


3 x 100 Free @ 1:40 (Desc. 1-3)


50 Scull


100 Free Race Pace :10SR @ 50 ~ :05SR at 75


16 x 25 @ 5 Exhales Rest Interval 4 Easy 4 Build 4 Easy 4 SSP (Smooth Swim Perfect)