Coaching Calendar

<
March 2010
>
SunMonTueWedThuFriSat
 

1

2

Juliette

3

4

Kim

5

6

Lindsay

7

8

9

Grant

10

11

Max

12

13

Cicley

14

15

16

Max

17

18

Grant

19

20

Leigh Ann

21

22

23

Max

24

25

Lindsay

26

27

Kim

28

29

30

Garret

31

   

Cicley

Mar 13, 2010

Max

Mar 11, 2010

Grant

Mar 09, 2010

Lindsay

Mar 06, 2010

Warm Up
400 free
300 50 drill/50 swim
200 kick
100 build

Main Set
5 broken 400s:
4X100s build each one
2X200s negative split
1X400 long and strong
2X200s negative split
4X100s fast

100 easy

Second Set
4X150s IM drill

Last Set
2X100s hypoxic
1X50 25 underwater kick/25 easy
2 times through

Total: 4200 meters

Kim

Mar 04, 2010

500 warm up
5 × 100’s- 50 kick, 50 swim

1 × 400 free
3 × 200 free
4 × 150 free
4 × 100 free
6 × 50 free

100 easy

3 × 50’s kick
3 × 50’s drill
3 × 50’s kick
3 × 50’s drill

100 warm down

4100 m total