Background-image
Sponsors
Best+Western+Plus
Team+Store
LongHorn+Steakhouse
Facebook
Goldsboro+Family+YMCA
USA+Swimming
Speedo
New Bern Practices
Week 11
 
 Monday – Off Day
 
Tuesday(100 Free) AM Lift - 5100
500 Choice
 
4*200 Free @ 4:00
50 L Arm / 50 R Arm / 50 No Touch Catch / 50 Superman
**Focus on Early Verticle / feel the catch**
 
5*100 Free @ Goal @ 1:50 (Goal = 115 / 125)
5*100 Free @ Goal @ 1:45 (Goal = 110 / 120)
5*100 Free @ Goal @ 1:40 (Goal = 105 / 115) 
 
8*100 Kick @ 1:55/2:15
 
2*500 Pull @ 6:15 / 7:05
 
500 Cooldown
 
Wednesday(100 Str 1) 4300
500 Choice
 
**Sprint Stroke and Free**
400 IM Kick @ :30 Rest
400 IM Kick/Build @ 1:00 Rest
400 IM
 
3*100 Free @ Goal @ 2:15 (Goal = 125 / 135 / 145)
3*100 Free @ Goal @ 2:00 (Goal = 120 / 130 / 140)
3*100 Free @ Goal @ 1:45 (Goal = 115 / 125 / 135)
 
2 Rounds
{
4*50 Worst Stroke (E/M/H/S) @ 1:10
300 Kick Worst Stroke
100 OTB (85%/100%)
}
 
500 Cooldown
 
Thursday (Dryland /Lift/ Kick)
 
Friday AM (Chutes)
 
Friday PM 200 IM
500 Choice
 
8*50 IM Order (Kick/Swim by 50) @ 1:00
 
5*200 IM @ 4:00 (Build Best and Worst Stroke)
3*200IM @ 3:45 (Goal- 300/315/325)
3*200IM Broken @ 10/20/30 on 5:00 (Descend by rep)
 
2*400IM Kick @ 7:30
500 Coodlown
 
Saturday - Distance
800 Choice
6*150 IM (No Free) @ 3:00
1-2) 25 kick/25 swim
3-4) 25 swim / 25 build
5-6) 25 Hard / 25 kick
3*400 (IM or Free) @ 85% of Best @ 1:00 Extra Rest per rep over Goal
6*200 Broken (Same stroke) 10/20/30 (Descend in sets of 3 @ 5:00
500 Cooldown