Wednesday, September 16, 2009

9/16/09 Tom B.

300
4 x 100
1) IM Kick
2) IM Drill
3) IM swim/DPS
4) 4 X 25 IM order build each stroke (continuous)

300 + 4 x 100
300 + 3 x 100
300 + 2 x 100

300's as follows:

  • 1st round 100 IM continuous descend
  • 2nd round 200 IM DPS, 100 IM build
  • 3rd round 300 IM build each stroke R: 20 after each

100's as follows:

  • 1st round Mod pace R:10
  • 2nd round faster pace R:10
  • 3rd round Fastest

S or P 300, every 3rd length Breast

S or P 200, every 2nd length Back

100 Free

3100

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