Lane 4 Workouts

from December 2004 & January 2005

December 13, 2004

3 x 200.
100FR - 50K - 50Scull

8 x 50 Drill/Swim Choice

Complete three times:
    1 x 200 Pull
    3 x 100 Faster 1-3 on1:50-2:10
    4 x 50 IM on 1:05

100 EZ

Total=3200 yards

December 15, 2004

200 FR
200 K
200 P
200 NonFR

8 x 50FR on :55

Complete four times:
    4 x 25 Drill on :40
       BK/FR=1-arm &        FL/BR=3bodydolph/1stroke
    1 x 50 dps on 1:00
    2 x 50 Fast on 1:00

8 x 100
1 - 4 = IM on 2:05
5 - 8 = FR on 1:55

100 EZ

Total=3100 yards

December 17, 2004

200 S
200 K
150 BK/BR/FR

1 x 800 Ladder
      EZ        FAST
       25          25
       50          50
       75          75
     100        100
       75          75
       50          50
       25          25

Complete four times:
1 x 300 Pull
1 x 100 Swim

6 x 25 on :20
1 drill -1 swim

100 EZ

Total=3100 yards

December 20, 2004

200 Swim
200 NonFR
4 x 100 Kick

Complete twice:
    4 x 25 Drill on :40
    1 x 200 Swim DPS
    8 x 50 IM faster by 2's on 1:00

4 x 50 D/S on 1:00

1 x 200 Pull

4 x 100 Faster 1-4 on 2:00-2:10

100 EZ

Total=3100 yards

January 10, 2005

200 Swim
200 Kick
200 Pull
200 IM

Complete twice:
    1 x 100 Kick on 2:15
    2 x 50 Drill/Swim on 1:05
    2 x 25 BU on :35

20 x 50 FAST on 1:20
Easy 50 after 10

1 x 400 Pull DPS

100 EZ

Total=3000 yards

January 12, 2005

4 x 200 S-K-D-S by 50's with :10 SR

8 x 100 (odd nonFR, even FR)

1/2 Ladder :
      BU       EZ
       25          25
       50          50
       75          75
     100        100

4 x 200 FAST with :30 SR
(1 EZ, 1 F choice)

100 EZ

Total=3000 yards

6 x 150 - :10 S.R.
1 - 3 - 100 S - 50 K
4 - 6 - 50 S - 100 K

Complete 4 times :
2 x 25 D on :40 - Body dolph FL & BR, 1-Arm FR & BK
1 x 50 S on 1:00

Complete 2 times :
1 x 400 P DPS Breathe 3/5 by 100 w/ :20 SR
4 x 100 Faster 1-4 choice on 2:00-2:15

100 EZ

Total=3000 yards

January 17, 2005

4 x 125- :15 S.R.
1 - 2 - 75 S - 50 K
3 - 4 - 50 D - 75 S

4 x 100 on 2:20
(1-2 non-FR, 3-4 FR)
50 K - 50 S

12 x 75 BU, BD, EZ F on 1:20 - :30

3 x 400 with :30 SR
    200 DPS FR with :05 SR
    100 IM with :10 SR
    100 FR Fast

100 EZ

Total=3100 yards

January 28, 2005

4 x 125- :10 S.R.
1 - 2 - 75 S - 50 NonFR
3 - 4 - K choice

5 x 100 1-3-5 D-S-D-S by 25 - :15 SR
2 - 4 NonFR swim

4 x 50 FL BU, BD, EZ, F on 1:10
  4 x 100 IM faster 1-4 2:15
4 x 50 BK same on 1:00
  3 x 100 IM faster 1-3 on 2:15
4 x 50 BR same on 1:10
  2 x 100 IM faster 1-2 on 2:15
4 x 50 FR same on :55
  1 x 100 IM

4 x 25 BD

100 EZ

Total=3000 yards

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