Workout for 12/29/09
Submitted by coach nate on December 29, 2009 – 10:05 amNo Comment
WU
1 x 1200 PS – 50 RA/100 perfect/50 LA/100 perfect
10 x 25 – 100 kick waterfall with midpool flip
10 x 100 – 1:30 – build – no breathing last 10 yards
Set 1-
2x{
1 x 200 – pace 3:30
1 x 200 – buoy and paddles fast 3:20
1 x 200 – sprint from blocks – 3:30
Set 2-
2x{
100′s to failure starting at 1:40
40 pushups between rounds
Set 3-
4x{
4 x 50 – paddles and buoy – alt. :45/:40
1 x 325 – 100 cruise/125 sprint/100 IM – :15r
6,950 Yards
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