Messages
H-CTC Swim Drills - 2017-12-28
To: all members
Wed, Dec 27, 2017 @ 4:53 pm
Reminder - this is the LAST swim email - go to our FB page to get the workouts (https://www.facebook.com/groups/HuntersvilleConcordTC/).

Happy New Year and its going to be a great 2018!!

Ladder day
A 3100
WU: 500 choice (ie 200pull/100k/200drills)
Swim or pull:
150-250-400-500-400-250-150
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2500
WU: 400 choice (ie 150pull/100k/150drills)
Swim or pull:
100-200-300-400-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1700
WU: 300 choice (ie 100pull/100k/100drills)
Swim or pull:
100-200-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mi
H-CTC Swim Drills - 2017-12-26
To: all members
Mon, Dec 25, 2017 @ 12:20 pm
1. Nomad doesn't open until 8am tomorrow am
2. Only 1 more of these emails - get these swim workouts at our FB page:
https://www.facebook.com/groups/HuntersvilleConcordTC/

Tuesday swim:
WU: 500 choice (ie 200pull/100k/200drills)
3 x 400s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 250s: ea faster, :30 sec rest btw
3 x 150s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 150pull/100k/150drills)
3 x 300s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 200s: ea faster, :30 sec rest btw
3 x 100s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 100pull/100k/100drills)
3 x 200s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 100s: ea faster, :30 sec rest btw
3 x 50s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-21
To: all members
Wed, Dec 20, 2017 @ 9:47 am
This email will end in 2017. Please go to our H-CTC Facebook page for these swim workouts, now and in 2018.

A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
12 x 200s (50 cruise/100 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2700 yds
WU: 400 choice (ie 150pull/100k/150drills)
12 x 150s (50 cruise/50 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 2000 yds
WU: 300 choice (ie 100pull/100k/100drills)
12 x 100s (25 cruise/50 fast/25 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-19
To: all members
Mon, Dec 18, 2017 @ 10:42 am
300 ladder sets
A 3400
WU: 500 choice (ie 200pull/100k/200drills)
MS: 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100 (swim faster on way down)
4 x 100 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 200pull/100k/200drills)
MS: 4 x 75, 2 x 150, 1 x 300, 2 x 150, 4 x 75 (swim faster on way down)
4 x 75 non free (IM, stroke or drills) if time
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 200pull/100k/200drills)
MS: 4 x 50, 2 x 100, 1 x 200, 2 x 100, 4 x 50 (swim faster on way down, optional pulls)
4 x 50 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-14
To: all members
Wed, Dec 13, 2017 @ 3:08 pm
Negative splits
A - 3000 m
WU: 500 choice (ie 200pull/100k/200drills)
10 x 200s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2400 m
WU: 400 choice (ie 150pull/100k/150drills)
10 x 150s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 1800 m
WU: 300 choice (ie 100pull/100k/100drills)
10 x 100s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-12
To: all members
Mon, Dec 11, 2017 @ 9:39 am
Long swim day
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
4 x 500: 1pull, 2-4 optional broken (2 x 250s)
4 x 100 IM/stroke
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

B - 2600 yds
WU: 400 choice (ie 150pull/100k/150drills)
4 x 400: 1pull, 2-4 optional broken (2 x 200s)
4 x 75 IM or non-free stroke or drill
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

C - 2200 yds
WU: 300 choice (ie 100pull/100k/100drills)
4 x 300: 1pull, 2-4 broken (2 x 150s)
4 x 50 IM or non-free stroke or drills
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-07
To: all members
Wed, Dec 6, 2017 @ 2:57 pm
A 2700
WU: 500 choice (ie 200pull/100k/200drills)
12 x 125s (1-3 decreasing time, repeat 3x, count your strokes/length)
4x75 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2300
WU: 400 choice (ie 150pull/100k/150drills)
12 x 100s (1-3 ea faster, repeat 3x)
4x50 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1800
WU: 300 choice (ie 100pull/100k/100drills)
12 x 75s (1-3 decreasing time, repeat 3x, count your strokes/length)
100 pull or 100IM or 100 drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-12-05
To: all members
Mon, Dec 4, 2017 @ 11:31 am
Ladder day
A 3100
WU: 500 choice (ie 200pull/100k/200drills)
Swim or pull:
150-250-400-500-400-250-150
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2500
WU: 400 choice (ie 150pull/100k/150drills)
Swim or pull:
100-200-300-400-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1700
WU: 300 choice (ie 100pull/100k/100drills)
Swim or pull:
100-200-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mi
Year End Social Celebration - 2017-11-30
To: leader
Thu, Nov 30, 2017 @ 1:23 pm
Unfortunately i am the same, a sick child is going to prevent me from making it :( Hope to see ya'll soon!
Year End Social Celebration - 2017-11-30
To: all rsvps
Thu, Nov 30, 2017 @ 12:23 pm
Sorry have been to the doctor twice in the last 24 hours with a sick child. Going to try to get out for a bit, no promises. She likes her Mommy.
H-CTC Swim Drills - 2017-11-30
To: all members
Wed, Nov 29, 2017 @ 9:15 am
WU: 500 choice (ie 200pull/100k/200drills)
3 x 400s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 250s: ea faster, :30 sec rest btw
3 x 150s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 150pull/100k/150drills)
3 x 300s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 200s: ea faster, :30 sec rest btw
3 x 100s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 100pull/100k/100drills)
3 x 200s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 100s: ea faster, :30 sec rest btw
3 x 50s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-28
To: all members
Mon, Nov 27, 2017 @ 9:13 am
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
12 x 200s (50 cruise/100 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2700 yds
WU: 400 choice (ie 150pull/100k/150drills)
12 x 150s (50 cruise/50 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 2000 yds
WU: 300 choice (ie 100pull/100k/100drills)
12 x 100s (25 cruise/50 fast/25 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-23
To: post only
Mon, Nov 20, 2017 @ 10:30 am
happy Thanksgiving! - Activity Cancelled
H-CTC Swim Drills - 2017-11-21
To: all members
Mon, Nov 20, 2017 @ 10:29 am
300 ladder sets
A 3400
WU: 500 choice (ie 200pull/100k/200drills)
MS: 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100 (swim faster on way down)
4 x 100 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 200pull/100k/200drills)
MS: 4 x 75, 2 x 150, 1 x 300, 2 x 150, 4 x 75 (swim faster on way down)
4 x 75 non free (IM, stroke or drills) if time
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 200pull/100k/200drills)
MS: 4 x 50, 2 x 100, 1 x 200, 2 x 100, 4 x 50 (swim faster on way down, optional pulls)
4 x 50 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-16
To: all members
Wed, Nov 15, 2017 @ 1:41 pm
Negative splits
A - 3000 m
WU: 500 choice (ie 200pull/100k/200drills)
10 x 200s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2400 m
WU: 400 choice (ie 150pull/100k/150drills)
10 x 150s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 1800 m
WU: 300 choice (ie 100pull/100k/100drills)
10 x 100s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-14
To: all members
Mon, Nov 13, 2017 @ 12:08 pm
Long swim day
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
4 x 500: 1pull, 2-4 optional broken (2 x 250s)
4 x 100 IM/stroke
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

B - 2600 yds
WU: 400 choice (ie 150pull/100k/150drills)
4 x 400: 1pull, 2-4 optional broken (2 x 200s)
4 x 75 IM or non-free stroke or drill
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

C - 2200 yds
WU: 300 choice (ie 100pull/100k/100drills)
4 x 300: 1pull, 2-4 broken (2 x 150s)
4 x 50 IM or non-free stroke or drills
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-09
To: all members
Wed, Nov 8, 2017 @ 6:31 am
Long swim day
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
4 x 500: 1pull, 2-4 optional broken (2 x 250s)
4 x 100 IM/stroke
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

B - 2600 yds
WU: 400 choice (ie 150pull/100k/150drills)
4 x 400: 1pull, 2-4 optional broken (2 x 200s)
4 x 75 IM or non-free stroke or drill
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

C - 2200 yds
WU: 300 choice (ie 100pull/100k/100drills)
4 x 300: 1pull, 2-4 broken (2 x 150s)
4 x 50 IM or non-free stroke or drills
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-11-07
To: all members
Mon, Nov 6, 2017 @ 11:09 am
A 2700
WU: 500 choice (ie 200pull/100k/200drills)
12 x 125s (1-3 decreasing time, repeat 3x, count your strokes/length)
4x75 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2300
WU: 400 choice (ie 150pull/100k/150drills)
12 x 100s (1-3 ea faster, repeat 3x)
4x50 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1800
WU: 300 choice (ie 100pull/100k/100drills)
12 x 75s (1-3 decreasing time, repeat 3x, count your strokes/length)
100 pull or 100IM or 100 drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
To: all
Sat, Nov 4, 2017 @ 4:19 pm
Club changes for 2018
H-CTC:
Hey Hornets. I want to let everyone know of a few changes that will be made for the 2018 season. The big change is that we are going to eliminate the membership fees as of January 1. Starting then, we will be a free club. We will also eliminate officer positions. This will become a completely member-run club. Several items which the club has been paying for will be cancelled. The big item is our RaceReach website. Without the website, we will rely on our club Facebook page as our main method of communication. We will be promoting our workouts and sponsors through the Facebook page. So, if you haven't joined it already, please be sure to join the Huntersville-Concord Triathlon Club on Facebook! Finally, without officers, uniforms will not be designed or subsidized; however, if any member wants to take on this task, there is that option. Members can then order uniforms on their own.

We look forward to training and exercising with you in 2018! We hope these changes will mean a less formal organization that continues to provide encouragement, support, and friendship in the sport.

Please let me know if you have any questions about these changes.

Thanks,
Marc
m_donelson@yahoo.com
H-CTC Swim Drills - 2017-11-02
To: all members
Wed, Nov 1, 2017 @ 11:38 am
Ladder day
A 3100
WU: 500 choice (ie 200pull/100k/200drills)
Swim or pull:
150-250-400-500-400-250-150
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2500
WU: 400 choice (ie 150pull/100k/150drills)
Swim or pull:
100-200-300-400-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1700
WU: 300 choice (ie 100pull/100k/100drills)
Swim or pull:
100-200-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mi
H-CTC Swim Drills - 2017-10-31
To: all members
Mon, Oct 30, 2017 @ 3:46 pm
WU: 500 choice (ie 200pull/100k/200drills)
3 x 400s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 250s: ea faster, :30 sec rest btw
3 x 150s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 150pull/100k/150drills)
3 x 300s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 200s: ea faster, :30 sec rest btw
3 x 100s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 100pull/100k/100drills)
3 x 200s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 100s: ea faster, :30 sec rest btw
3 x 50s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-26
To: all members
Wed, Oct 25, 2017 @ 11:35 am
300 ladder sets
A 3400
WU: 500 choice (ie 200pull/100k/200drills)
MS: 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100 (swim faster on way down)
4 x 100 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 200pull/100k/200drills)
MS: 4 x 75, 2 x 150, 1 x 300, 2 x 150, 4 x 75 (swim faster on way down)
4 x 75 non free (IM, stroke or drills) if time
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 200pull/100k/200drills)
MS: 4 x 50, 2 x 100, 1 x 200, 2 x 100, 4 x 50 (swim faster on way down, optional pulls)
4 x 50 non free (IM, stroke or drills)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-24
To: all members
Mon, Oct 23, 2017 @ 12:41 pm
Negative splits
A - 3000 m
WU: 500 choice (ie 200pull/100k/200drills)
10 x 200s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2400 m
WU: 400 choice (ie 150pull/100k/150drills)
10 x 150s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 1800 m
WU: 300 choice (ie 100pull/100k/100drills)
10 x 100s broken, odd pull, even neg split
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-19
To: all members
Wed, Oct 18, 2017 @ 2:13 pm
For those not tapering for B2B:
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
12 x 200s (50 cruise/100 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2700 yds
WU: 400 choice (ie 150pull/100k/150drills)
12 x 150s (50 cruise/50 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 2000 yds
WU: 300 choice (ie 100pull/100k/100drills)
12 x 100s (25 cruise/50 fast/25 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-17
To: all members
Mon, Oct 16, 2017 @ 11:46 am
Marc D speed:
A - 2500 yds
WU: 500 choice (ie 200pull/100k/200drills)
6 x 50s on 1 - drill down/swim back
4 x 50s on 0:55 - build
2 x 50s on 0:50 - sprint
2 x 100 IM/non-free on 1:45
4 x 100 on 1:40 - 50 fast/50 cruise
6 x 100, 3 pull on 1:50, 3 sprint on 1:40
4 x 50 kick
CD: 100 drills/kick mix

B - 2400 yds
WU: 400 choice (ie 150pull/100k/150drills)
6 x 50s on 1 - drill down/swim back
4 x 50s on 0:55 - build
2 x 50s on 0:50 - sprint
2 x 75 IM/non-free on 1:45
4 x 75 on 1:40 - 25 fast/50 cruise
6 x 75, 3 pull on 1:50, 3 sprint on 1:40
4 x 50 kick
CD: 100 drills/kick mix

C - 2200 yds
WU: 200 choice (ie 100pull/100k/100drills)
6 x 50s on 1:15 - drill down/swim back
4 x 50s on 1:05 - build
2 x 50s on 1:00 - sprint
2 x 75 IM/non-free on 2:0
4 x 75 on 1:50 - 25 fast/50 cruise
6 x 75, 3 pull on 2, 3 sprint on 1:50
4 x 50 kick
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-12
To: all members
Wed, Oct 11, 2017 @ 5:05 pm
Long swim day
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
4 x 500: 1pull, 2-4 optional broken (2 x 250s)
4 x 100 IM/stroke
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

B - 2600 yds
WU: 400 choice (ie 150pull/100k/150drills)
4 x 400: 1pull, 2-4 optional broken (2 x 200s)
4 x 75 IM or non-free stroke or drill
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix

C - 2200 yds
WU: 300 choice (ie 100pull/100k/100drills)
4 x 300: 1pull, 2-4 broken (2 x 150s)
4 x 50 IM or non-free stroke or drills
4 x 50 kick, 5 pullouts after ea
4 x 50 sprints
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-10
To: all members
Mon, Oct 9, 2017 @ 11:48 am
A 2700
WU: 500 choice (ie 200pull/100k/200drills)
12 x 125s (1-3 decreasing time, repeat 3x, count your strokes/length)
4x75 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2300
WU: 400 choice (ie 150pull/100k/150drills)
12 x 100s (1-3 ea faster, repeat 3x)
4x50 IM or drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1800
WU: 300 choice (ie 100pull/100k/100drills)
12 x 75s (1-3 decreasing time, repeat 3x, count your strokes/length)
100 pull or 100IM or 100 drills
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-10-05
To: all members
Wed, Oct 4, 2017 @ 9:27 am
Ladder day
A 3100
WU: 500 choice (ie 200pull/100k/200drills)
Swim or pull:
150-250-400-500-400-250-150
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2500
WU: 400 choice (ie 150pull/100k/150drills)
Swim or pull:
100-200-300-400-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 1700
WU: 300 choice (ie 100pull/100k/100drills)
Swim or pull:
100-200-300-200-100
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mi
H-CTC Swim Drills - 2017-10-03
To: all members
Mon, Oct 2, 2017 @ 10:59 am
WU: 500 choice (ie 200pull/100k/200drills)
3 x 400s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 250s: ea faster, :30 sec rest btw
3 x 150s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B 2700
WU: 400 choice (ie 150pull/100k/150drills)
3 x 300s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 200s: ea faster, :30 sec rest btw
3 x 100s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C 2000
WU: 300 choice (ie 100pull/100k/100drills)
3 x 200s: ea faster, :30 sec rest btw (optional pull 1st)
3 x 100s: ea faster, :30 sec rest btw
3 x 50s: ea faster, :30 sec rest btw
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix
H-CTC Swim Drills - 2017-09-28
To: all members
Wed, Sep 27, 2017 @ 11:17 am
A - 3400 yds
WU: 500 choice (ie 200pull/100k/200drills)
12 x 200s (50 cruise/100 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

B - 2700 yds
WU: 400 choice (ie 150pull/100k/150drills)
12 x 150s (50 cruise/50 fast/50 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix

C - 2000 yds
WU: 300 choice (ie 100pull/100k/100drills)
12 x 100s (25 cruise/50 fast/25 cruise)
4 x 50 kick
4 x 50 sprint
CD: 100 drills/kick mix