University of Houston Natatorium

Wednesday, October 17, 2012

600 warm-up (200 swim/ 100 kick) 2x

8x50 with fins (25 kick underwater, 25 breakout)

6x75 rest 15 ( 2 w/first 25 fast, 2 w/ 2nd 25 fast, 2 w/ 3rd 25 fast)

50 recovery

Main Set

5x [ 100 pull rest 10
50 Fast rest 20
 50 easy rest ]

50 recovery

6x100 drill
1. catch up
2. 3 strokes, 8 beat kick on side
3. finger tip drag
repeat

200 easy

Tuesday, October 16, 2012

Challenge set day!

Warm Up 600 [400 swim/ 200 kick]

16x50 rest 15
[ 1-4 kick/ 5-8 swim/ 9-12 IM kick/ 13-16 IM swim ]

100 recovery

Challenge Set
15 min timed swim (count laps)

200 easy

Best SCY in 15 min was 1000
Best LCM in 15 min was 900

Way to go guys! Great practice!!!!

Monday, October 15, 2012

Goooooooood Morning!

Warm-Up 800 Choice

6x50 kick with fins descend 1-3 & 4-6

2x [ 200 pull rest 20, 150 build rest 15, 100 hard rest 10, 50 recovery rest 1 min]

400 kick with fins

9x50 2 fast, 1 easy rest 15

200 easy