Monday, January 14, 2013

1/14/13 Mark L.

Warm-up
300 easy freestyle 
Easy
Pre-Set
12 x 50 free
45 Seconds
Main Set
1)4 x 25 free on 20 seconds
100 easy swim 

2) 4 x 50 on 40 seconds
200 easy swim 

3) 4 x 75 on 1 minute
300 easy swim 

4) 4 x 100 on 1:20
400 easy swim
1) 25 seconds 


2) 45 seconds 


3) 1 minute 


4) 1:30/1:35/1:40
Warm-Down
8 x 25
on 30 seconds, ascending 

                                                                                   
Total = 3100 SC Yards

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