Saturday, September 29, 2012

9/29/12 Nick G.

400 S
6 x 100 Mix (K,P,Dr,scull, etc) r:10
4 x 100 R:15 50 k w/fins on side, shoulders vertical, face down, back straight/50 swim 2 sec glide EZ Exaggerate glide
1400

Backstrokers 200's and 50s
4 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest  2200
4 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
4 x 50 on 55/1 desc time 1-4

3 x 200 on 2:50/3/3:10/3:20 En1 (65%) interval w approx 15 Sec rest
3 x 100 on 1:20/1:30/1:40/1:50 En2 (80%) Anaerobic Threshold, interval w/ apprx 20 sec rest  Do not go above 80%!!!!!
3 x 50 on 55/1 Desc 1-3

2 x 100 on 1:20/1:30/1:40/1:50 En3(90%) r:15-20
3 x 150 SDS x 50 CD
4500

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