Swim Set 6/18/12

400 warm up

Set 1:

4x 150 drill-kick-swim :15 rest

50 free fast :60

3x 150 fast by 50 :15 rest

50 free fast :60

2x 150 kick front-side-back :15 rest

50 free fast :60

1x 150 IMO breathe 3-5-7 by 50 :15 rest

50 free fast :60

Set 2:

:20 secs rest after each:

600

400

200

--1 min--

:10 secs rest after each:

500

300

100

--1 min--

:05 secs rest after each:

100

100

100

200 warm down

Swim Set 6/11/12

400 loosen

12x 50 with fins 1:00

1-    Butterfly kick on back

2-    Freestyle kick on right side

3-    Freestyle kick on left side

4-    Swim to build

3 times through:

1x 100 50drill/50 swim :10

1x 100 free swim cruise :30

1x 100 50 sighting drills/50 swim :10

1x 100 free  swim cruise :30

1x 100 50 backstroke/50 free swim :10

1x 100 free swim cruise :30

1x 100 descend by 25 :30

200 free all out 5:00

300 cool down

4000m

Swim Set 6/4/12

(LC)
400 warm up to loosen

8x 50 alt stroke/free drill :10 sec rest

5x 100 on 1:40 hold threshold pace (or :15 rest)
1000 on 15 mins cruise effort (or :60 rest)
5x 100 on 1:40 hold threshold pace (or :15 rest)
2x 500 on 7:30 (pace faster than the 1000) (or :30 rest)
5x 100 on 1:40 hold threshold pace (or :15 rest)

10x 50 with fins cool down
   -alt 50 kick/50 backstroke :5-:10 rest