Workout for 1/4/10
Submitted by coach nate on January 4, 2010 – 11:52 amNo Comment
Distance Group
WU/Set 1-
6x{
4 x 100 – 1/2/4 are fast on 1:30 – 3 is ez on 1:45
1 x 100 – descend by round – 1:30
1 x 300 – paddles and buoy – 225 breathing every 5/:15r/75 sprint – :20r
Set 2-
10 x 100 kick on 1:45
3x{
5 x 100 – 25 ez on :35/75 max on 1:00
Round 1 – paddles and buoy
Round 2 – paddles
Round 3 – pride
7,300 Yards
Stroke Group
WU/Set 1-
8 x 100 IM – 12.5 uh20 fly kick on stomach/2 strokes fly/finish uh20 fly kick on stomach/finish the IM normally – 1:50
6 x 100 kick – 1:50
8 x 100 IM – fly/12.5 uh20 fly kick on stomach/2 strokes back/finish uh20 fly kick on stomach/finish the IM normally – 1:50
6 x 100 kick – 1:50
Set 2-
10 x 100 – subs with fins – 1:25 on 1:40
10 x 50 – half subs no fins – 1:00
4,300 Yards
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