WRKT 1:

300 FR/200 IM/300 kick

10 X 50 (25-streamline lick on back/ 25-drill)
5X(100/2X50/4X25)
100: descending each round… so the last 100 should be much faster than the first (so you are descending 1-5)   
50s: odd- choice/ even- free      
25s: descend 1-4                             
8X 75 (25Kick with board/50 swim) on   
400 choice cool down

WRKT 2:

200FR/200CH/200pull/200kick
8X 75     odds- IM(no FR)/ evens- FR all drill
3X(300/200/100)
300 cool down

WRKT 3:
4 X250 (100FR/75BR/50BK/25FLY) 1^st- kick, 2^nd & 3^rd- drill, 4^th - swim
5X 100   (25 streamline kick on back, 25 kick on RT side, 25 kick on LT side, 25 alternate) with fins if possible, make sure shoulder is directly towards the ceiling during side kicking
2X (3-100s FR, 1-IM, 2- FR, 1- IM, 1- FR, 1- IM)
200 cool down

Thank You for a GREAT Year!!!

Banquet Video

11-12' Banquet Video


Thanks for another great year. Be sure to check here occasionally for updates, team info and swim sets for those still wanting to swim during the off season.


WORKOUT:
200S/200P/200K/200S
8X 75 odds- IM/ evens- FR
3X(200/100/2X50)
200s- build throughout, so start off moderate and then ending fast
100s- 1st 25 fast/middle 50 moderate/last 25-fast
50s- 1st- CH fast, 2nd- FR EZ
300 kick (alternate fast 25/ easy 25)
200 CH cool down


More posts to come so stay tuned...