2010/4/6 Tuesday
//mixed day//
5 x 100y warm up: 25y catch up drill + 75y build
8 x 50y pull with kickboard between legs: 25y fast + 25y easy
6 x 125y on 2’15”: 50y free + 25y fly + 50y free
8 x 175y on 3’30” 25y back + 125y free + 25y sprint back, work on push-offs and turns
100y easy
100y sprint flutter kick with board
10 x 50y on 1’ warm down: odd are free, even are choice
2010/4/7 Wednesday
//sprint + strength day//
200y warm up
4 x 200y fins practice: 100y side kick with one arm standing out of water and holding a kickboard (the other arm in streamline position) + 100y fly
100y easy
10’ nonstop swimming
10’ nonstop sprint and strength practice: do the following cycle nonstop
------ 25y sprint free from the block
------ hop up out of water
------ squat-walking back on deck for 25y
------ 10 speed squat
10’ nonstop team relay for 50y sprint swimming (5-people team, I did 4 free and 1 fly)
5 x 200y free on 3’30”
200y warm down
2300y total + three 10’ nonstop practices (1hr 30min)