Wednesday, January 20, 2010

1/20/10 Tom B.

300 Swim
4 x 100 50 4 kick on each side/50 3 breaths R:10

1 x 100 + 8 x 50
2 x 100 + 6 x 50
3 x 100 + 4 x 50
4 x 100 + 2 x 50
100's: Free, cruise or r:10, descend to faster
50's: in each set:
in each set:
#1 & 2 - Kick, boards ok, FAST
#3 & 4 - Free swim, mod on curs + 10 or R:15
#5 & 6 - Free swim, faster on cruise + 05 or R:10
#7 & 8 - Free swim, FAster on cruise or R:05
extra 20 sec after last 50 in each round
P300 - (25 breath right side only/25 breath left side only/50 breath every 3)
10 x 25 2 - 12 1/2 Fast/12 1/2 EZ, 2 - 1/4 EZ, 1/2 Fast, 1/4 EZ, 2 - 1/2 EZ, 1/2 Fast; 4 - FAST
100 EZ/Drill mix
3400

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