Workout for 3/12/10
Submitted by coach nate on March 12, 2010 – 11:18 amNo Comment
Stroke Group
WU-
4x{
2 x 125 free – 1:50
4 x 25 – 4d/1u fly – :30
Set 1-
3x{
6 x 50 – 1:00 – max effort – #1 from blocks
6 x 100 – 1:20 – hold best fast pace
Set 2-
1 x 300 ez
8 x 25 – 1:30 – max from blocks
4,600 Yards
Distance Group
WU-
20 x 100 – 3 on 1:20/1 on 1:25 – 10 yard burst off each wall
Set 1-
4x{
4 x 50 – ez/max by 50 – :50
1 x 400 – fast – get SC – 5:30
2 x 50 – race – paddles – :45
1 x 200 – fast – SC = half the 400 or better – 2:45
Set 2-
1 x 200 ez
1 x 1000 – alt. 100 fly kick on back with arms at side/100 back with paddles
6,800 Yards
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