Workout for 3/6/10
Submitted by coach nate on March 6, 2010 – 10:46 amNo Comment
You may not be interested in war, but war is interested in you.
-Trotsky
Distance Group
WU-
4 x 100 kick – 1:45
1 x 800 – sleeves – perfect
8 x 50 – Stroke count calibration – :45
Set 1-
72 x 100 (1:30r between each 
alt. 8 x 100 @ 100% sc, 8 x 100 @ 90% sc – all on :05r
8,800 Yards
Stroke Group
WU-
4 x 100 kick – 1:35
1 x 800 – sleeves – perfect
8 x 50 – desc. 1-4, 5-8 on :45 – sleeves
Set 1-
first two rounds with sleeves
6x{
1 x 100 from blocks*
8 x 25 – blast to midpool – :10 stomach scull – blast to wall – :40*
1 x 150 fly – 25 R/L – 100 build – 25 R/L – 1:55
1 x 200 free pull – buoy – 2:40
2 x 75 – odd rounds – :55/even rounds :50*
*odd rounds fly/even rounds free
6,400 Yards
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