Monday, March 25, 2013

3/25/13 Tom B.

300 S
4 x 150 odds free/evens stroke
     25 EZ Swim/50 K no board - streamline/50 stroke drill/25 build swim
6 x 50 R:10 25 high stroke rate(pick up)/25 EZ

main
3x (4 x 125 + 4 x 25's)

  1. 1st round - 30 sec rest after each 125
    1. 100 build/25 EZ
    2. 75 build/25 EZ/25 FAST
    3. 50 Build/25 EZ/50 Fast
    4. 25 Build/25 EZ/75 FAST + 4 x 25 Recovery with 10 rest, long and EZ
  2. 2nd round - 30 sec rest after each 125, non-free
    1. 25 FAST/25 EZ/75 Steady (80%)
    2. 50 FAST/25 EZ/50 Steady
    3. 75 FAST/25 EZ/25 Steady
    4. 100 FAST/25 EZ + 4 X 25 recovery with 10 sec rest, Long and EZ + 1 min rest
  3. 3rd round - 30 sec rest after each 125
    1. 100 FAST/25 EZ
    2. 100 FAST/25 EZ
    3. 25 EZ/100 FAST
    4. 25 EZ/100 FAST
COOLDOWN 100-200
3200




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