Workout for 12/22/09
Submitted by coach nate on December 22, 2009 – 9:03 amNo Comment
WU-
8×200 w/fins (3 dolphin kicks off wall) – :10r
Odds – alt. 50 fly kick/50 back kick
Evens – Free
10 x 45 – Sprint from flags (floating start). Breath every 4. At least one stroke no breath out of red zone – :10r
Set 1-
3x
100 (25 sprint / 50 DPS / 25 sprint)
200 (50 sprint / 100 DPS/ 50 sprint)
300 (75 sprint / 150 DPS / 75 sprint)
Set 2-
Sprint from blocks on 2:00r – first 25 is no breath
50
100
200
100
50
4,400 Yards
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