Workout for 3/1/10
*Sean and Dana need to be in the same lane*
All swimmers
WU-
6 x 200 – 3:00
odds – free – uh20 turns with 6 dk’s off each wall
evens – paddles – straight up free (Dana you do back, Sean you do breast)
Distance Group
Set 1-
2x{
2 x 450 – full out race – 5:40
1 x 400 – ez on 6:30
2 x 450 – full out race – 5:40
1 x 400 – ez on 6:30
Stroke Group
Set 1-
2x{
4 x 400 Medley Relay – :30r
#1
Dana – 100 from the blocks back
Sean – 100 from the blocks breast
Dana – 100 from the blocks fly
Sean – 100 from the blocks free
#2
Dana – 100 from the blocks back
Sean – 100 from the blocks breast
get out of the pool
Sean – 100 from the blocks fly
Dana – 100 from the blocks free
#3
Sean – 100 from the blocks back
Dana – 100 from the blocks breast
get out of the pool
Dana – 100 from the blocks fly
Sean -100 from the blocks free
#4 –
Sean – 100 from the blocks back
Dana – 100 from the blocks breast
Sean – 100 from the blocks fly
Dana – 100 from the blocks free
ANYONE WHO FINISHES THEIR WORK EARLY…WORK ON TURNS
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