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Friday September 1, 2006 - Free Style Total: 3200 |
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| Warmup: |
| 600 Ez |
| 8x50 Kick EZ/Fast(80%) |
| 1000 |
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| Pre-Main Set: |
| 400 Pull BC |
| 8x25 Variables |
| 600 |
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| Main Set: |
| 16x50: 4 - :55, 4 - :50, 4 - 45, 4 - :40 |
| 4x100 Best Avg Sprint 2:25 |
| 4x50 All Out Sprint (No Interval) |
| 1400 |
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| Cool Down: |
| 200 Drill |
| 200 |
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| 3200 |
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Wednesday September 6, 2006 - Free Style Total: 4000 |
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| Warmup: |
| 100 Ez |
| 200 Drill |
| 300 Kick |
| 400 Swim 75% Pace |
| 1000 |
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| Pre-Main Set: |
| 6x50 EZ/Build |
| 4x25 Ez/Fast |
| 400 |
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| Main Set: |
| 4x300 Descend 1-4 LB |
| 4x150 Build Each 2:30 |
| 6x100 Descend 1-6 LB |
| 2400 |
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| Cool Down: |
| 8x25: 2(90%),2(80%),2(70%),2(60%) |
| 200 |
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| 4000 |
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Thursday September 7, 2006 - IM/Stroke Total: 3000 |
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| Warmup: |
| 200 EZ, 200 Drill, 200 IMDrill |
| 600 |
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| Pre-Main Set: |
| 4x50 EZ Free/Stroke Build |
| 8x25 EZ/Fast (Choice of stroke or free) |
| 400 |
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| Main Set: |
| 2x100 IM +30 |
| 4x50 Free :50 |
| 2x100 IM +30 |
| 4x50 Back 1:00 |
| 2x100 IM +30 |
| 4x50 Brst 1:10 |
| 2x100 IM +30 |
| 4x50 Fly 1:00 |
| 2x100 IM +30 |
| 1800 |
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| Cool Down: |
| 8x25: 2(90%),2(80%),2(70%),2(60%) |
| 200 |
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| 3000 |
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Friday September 8, 2006 - Free Style Total: 3600 |
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| Warmup: |
| 600 Ez/Drill |
| 400 BC |
| 4x100 Kick EZ/Fast(80%) |
| 1400 |
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| Pre-Main Set: |
| 8x25 Catchup-DPS-SingleSwitch-Dps |
| 200 |
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| Main Set: |
| 3x100 beat 1:20 +10 |
| 4x50 Desc 1-4 :55 |
| 4x100 beat 1:17 +5 |
| 4x50 Desc 1-4 1:00 |
| 5x100 LB beat 1:15 (desc 1-5 if u can) |
| 100 EZ |
| 2x50 ALL OUT - max recovery sprints |
| 1800 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 3600 |
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Monday September 11, 2006 - Free Style Total: 4000 |
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| Warmup: |
| 500 Ez |
| 500 Drill Swim |
| 1000 |
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| Pre-Main Set: |
| 5x100 +5 Pace |
| 500 |
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| Main Set: |
| 800 LB |
| break |
| 3x500 Smooth, NS, Build LB |
| 2300 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 4000 |
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Tuesday September 12, 2006 - IM/Stroke Total: 3200 |
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| Warmup: |
| 400 Choice |
| 4x100: 25-one arm fly, 75 Ez |
| 800 |
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| Pre-Main Set: |
| 4x50: start from middle chioce of turn practice |
| 8x25: IM order :30 |
| 400 |
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| Main Set: |
| 200 Smooth Free +5 |
| 100 Stroke Fast +30 |
| -- x6 |
| 1800 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 3200 |
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Wednesday September 13, 2006 - Free Style Total: 4000 |
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| Warmup: |
| 300 Ez, 300 Drill, 300 Pull BC, 300 Kick |
| 1200 |
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| Pre-Main Set: |
| 8x25 Variables |
| 300 Build Each 50 |
| 500 |
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| Main Set: |
| 4x100 LB |
| 2x100 -5 |
| 100 -10 |
| Break: 1min |
| ---------x3 |
| 2100 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 4000 |
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Thursday September 14, 2006 - IM/Stroke Total: 3200 |
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| Warmup: |
| 600 Choice |
| 300 Kick/Swim (kick on back) |
| 200 IM Drill |
| 1100 |
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| Pre-Main Set: |
| 4x25 Fly/Free :35 |
| 4x25 Back/Free :35 |
| 4x25 Brst/Free :35 |
| 300 |
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| Main Set: |
| 200 Free Smooth +5 |
| 2x50: 50Free/50Stroke - 50Stroke/50Free 1:00 |
| 100 Stroke Fast +30 |
| ---------x4 |
| 1600 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 3200 |
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Friday September 15, 2006 - Free Style Total: 3400 |
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|
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| Warmup: |
| 3x300: EZ, Drill, Build Each 50 |
| 300 Pull BC |
| 1200 |
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| Pre-Main Set: |
| 8x25 Variables :30 |
| 200 |
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| Main Set: |
| 100 LB |
| 200 +5 |
| 3x100 beat 1:14/round2:12/round3:10 +35 |
| ---------x3 |
| 1800 |
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| Cool Down: |
| 200 |
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| 3400 |
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Wednesday September 27, 2006 - Free Style Total: 3800 |
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| Warmup: |
| 100 EZ |
| 200 Dril |
| 300 Ez |
| 400 Drill/DPS |
| 1000 |
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| Pre-Main Set: |
| 3x100 Kick 15s rest |
| 3x100 EZ/Build 15s rest |
| 600 |
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| Main Set: |
| 10x200 5 on +5, 5 on LB : Descend 1-5, 6-10 |
| 2000 |
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| Cool Down: |
| 200 EZ |
| 200 |
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| 3800 |
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Thursday September 28, 2006 - Stroke: Fly Total: 3500 |
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| Warmup: |
| 200 Ez |
| 300 IM Drill (No FreeStyle) |
| 200 EZ |
| 3x100 Kick (Dolphin/Free) 20s rest (use boards) |
| 1000 |
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| Pre-Main Set: |
| 2x50 Kick: 25 Dolphin on Front - 25 Dolphin on Back |
| 2x50: 1arm Fly: 25 Left - 25 Right |
| 2:50: 2Left - 2Right - 2 Both arms |
| 2:50: 2Left - 2Right - 4 Both arms |
| 2x50: 1 Stroke Cycle/6Kicks (Stroke on 5-6; kicking is nonstop!) |
| 2x50: 1 Stroke Cycle/4Kicks (Stroke on 3-4) |
| 600 |
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| Main Set: |
| 100 EZ Free |
| 4x100 25 FLy/75 Free +15 |
| 4x100 50 Fly/30 Free +25 |
| 4x100 75Free/25Fly +15 |
| 4x100 50 Free/50Fly +25 |
| 1700 |
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| Cool Down: |
| 200 EZ |
| 200 |
|
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| 3500 |
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