Friday- July 2, 2010

2 x 200 @ 4:00
2 x 200 @ 3:30

4 x 100 Kick @ 2:30
4 x 50 Kick @ 1:15

6 x 150 @ 2:30
-Fr/Bk/Fr by 50's
-2 Pull, 2 Swim, 2 Pull

8 x 100 Pull @ 2:00
1 FAST, 1 Moderate

8 x 50 @ 1:15
Odd: Sprint 20 Meter, rest ez
Even: Build to Race Finish

200 EZ
______________

3700 LCM
About 1 hr 20 min

Wednesday- June 30, 2010

600 Swim, every 3rd length drill
400 (50 Swim, 50 Kick)

6 x 75 Indiana IM @ :15 res
50 EZ

(2x)
3 x 300 @ 4:30
6 x 50 IM Order (no free) @ 1:10
-Second set pull 300's with paddles & snorkel

8 x 50 Kick w/ Fins @ 1:10
25 UW/25 Kick

200 EZ
________________

4500 LCM
About 1 hr 45 min

Tuesday- June 29, 2010

1 x 100 @ 1:45
4 x 50 @ 1:00
1 x 200 @ 3:20
4 X 50 @ :55
1 X 300 @ 4:45
4 x 50 @ :50

3 x 100 Kick @ 2:30
4 x 50 Kick @ 1:15

(3x)
3 x 100 @ 1:40
1 x 100 @ 1:40 FAST

12 x 50 @ 1:15
Odd: Free
Even: Stroke
#4, 8, 12 Fast

200 EZ
___________________

3700 LCM
About 1 hr 20 min

Sunday- June 27, 2010

Adult Summer League Championships:

200 Medley Relay (Free Leg): 22.27

50 Back (1st): 26.23

200 Free (2nd): 1:50.67
25.75
52.85 (27.1)
1:22.47 (29.4)
1:50.67 (28.2)

________

1500 Yards (Warmup, competition, warmdown)