Workout for 1/6/10
Submitted by coach ellen on January 6, 2010 – 10:30 amNo Comment
Free Group:
WU:
4 x 300 on :10 rest
(200 cruise/100 alt 25 build/25 sprint)
Set 1:
4 x
4 x 125 (75 BP every 4/50 MAX) 1:55
4 x 100 kick fast :05 rest
2 x 75 (#1 – cruise on 1:15/#2 – MAX on 1:00)
5,400 yards
Stroke Group
WU:
4 x 300 on :10 rest
(200 cruise/100 alt 25 build/25 sprint)
Set 1:
2 x
10 x 50 w/ fins on :50 12 1/2 uh20 fkob/12 1/2 kick/25 sprint back
4 x 100 w/ fins back kick fast on 1:30
2 x 100 MAX on 1:45
1 x 400 pull w/ paddles BP every 4 :20 rest
Set 2:
4 x 25 on :45 uh20 w/ fins must make it all the way
4,300 yards
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