April 24 2009

16 x 50

8 as 1 Fr/1K @ 60 / 70
8 as 1 FR 1c Choice @55/60

3 x 200 Back @ 330/4/430
400 Free @ 7 / 730/ 8
400 IM GO!! :D @ 610/640/730

12 x 25 @ 45
#1 2 kicks 1 pull Breast
#2 3 kicks 1 Pull "
#3 4 kicks 1 pull "
#4 Under water or free swim 0 breath

Total Distance 2500m.

Feb. 16th 2009

2 x

100 free @2
8 x 25 kick @ 45 2 fly 2 choice
4 x 50 IMO @ 50/55/60

200 (-)split 3rd 50 strong!! @ 430
50 easy @ 115
50 build at 200 race pace @115
100 easy

200 FOR TIME :D ALLOUT! choice stroke!

4 x 100 steady @ 140/145/150

Total Distance 2000m

Feb. 13 2009

400 free @ 7 /730/ 8
6 x 50 @ 50-45 or 55-50
200 @ 330 /350
100 easy

8 x 25 Choice All out @ 60!!!!

10 x 50 kick steady @ 60/65/70/75
100 easy swim


2x through
50 push strong 200 race pace @110
75 build @150
50 ALLOUT @50
25 easy @110

200 easy

Total distance 2400m (although we only made it through 1 round of last set)

Feb 4th 2009

4 x 200
1 free bre. 3.5.7.5 all @ 415
1 kick
1 IM drill/swim
1 choice

24 x 50 as
4 free @ 50/55/60
4Fly/back @ 55/60/65
4 free @ 50/55/60
4 Back/breast @ 55/60/65
4 free @ 50/55/60
60 rest
4 breast/free @ 50/55/60

12 x 25
4 @ 30
4 @ 25
4 @ 30

total Distance 2300m

Jan. 19 2009

200 Free @ 4
6 x 50 kick choice as 1@ 110 1@105 1@60
4 x 75 backstroke :) @ 130/140/150
100 Breast kick

2 x through
This set is either Breast or Fly! :D!

4 x 50 drill/swim @ 115/120
100 swim
2 x 50 as 200 divided by 4 pace @115
50 Strong @ 60
2 x 25 all out @60

30 rest


6 x 100 free pull @ 135/140/145/150/155

Total distance 2500m

January 12th 2009

4 x 125 As 100 free
25 Reverse IM order
@ 10 rest

4 x 100 free steady @ 140/150/2

Main Set :

3 x through
Rounds 1 and 2 Round 3
200 IM @ 330/350/4 320/330/350
50 Free@ 1:10
50 Choice@ "
50 Free @ @50



400 IM :D!

6 x 25 as:
3-2-1-0-1-0 @ 45