Workout for 1/11/10
Submitted by coach nate on January 11, 2010 – 9:16 amNo Comment
Main Group
WU-
1 x 1100 – 700 choice/400 IM
2x{
4 x 100 kick with fins
10 x 50 kick with fins
Rd 1 – 1:40/:50
Rd 2 – 1:25/:40
Set 1-
1 x 400 pull – breathe 4 – alt. sides by 50
10 x 50 – 25 fast free/flip/25 fast fly – 1:00
Set 2-
1 x 20 min. tether swim
5,200 Yards
Stroke Group
WU-
2x{
6 x 100 – ba/fr by 50 on 1:40
4 x 150 – 125 free/25 IMO on 2:40
8 x 50 IM – 1:05
1 x 200 – stroke drill – :05r
Set 1-
2x{
6 x 50 – ez/fast by 50 – choice – 1:00
1 x 100 kick max – 2:00
1 x 200 stroke for time
4,800 Yards
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