November 15th 2007

400 O.Y.O

Dive 50 build

3 x 200 steady you can pull kick swim or swim with finz any stroke...decend 1-3
@ 330/345/ 4/ 430/5

Then chose one of the following sets

Sprint set /get ready for meet set:

4 x 25 as 3 smooth 1 fast
100 easy drills
4 x 25 fast/easy
easy/fast by 12.5
Build
fast!!!
100 easy drills
4 x 25 as 1 easy 1 fast!!

Dive 50 All out!
50 easy

I.M. set:
4 x 100 IM @ 145
200 Kick @ 4
3 x 100 IM @ 140
100 Kick @ 2
2 x 100IM @ 135
50 easy @ 90
100 IM Sub 120 /125/130 etc.!

Distance Free Set:
400 @ 620
200@ 310
100 @ 130
50 @ 40
100 @ 130
50 @ 40
200 @ 250/3
50 @ 40

Total Distance: 1650/2400/2200m
Yearly Distance: 59, 100 m (the majority of people did sprint set so i will use this distance and round up to give total)