Workout for 12/19/09
Submitted by coach nate on December 19, 2009 – 9:37 amNo Comment
This workout was for my base 1:20 group this morning
WU-
4x{
1 x 300 – 5:00 – alt. 50 going 3r with left arm at side/8 strokes perfect/4l with right arm at side / 50 build
1 x 200 – 2:50 – paddles and buoy
1 x 100 – 1:45 – breast – 2d/1u
8 x 50 kick sprint – 1:00
Set 1-
3x{
4 x 100*
1 x 125 – paddles – DPS – 1:50
1 x 75 – paddles – max – 1:20
4 x 200*
1 x 125 – paddles – DPS – 1:50
1 x 75 – paddles – max – 1:20
*Rounds 1 and 3 – 100’s are 1:20/200’s are 2:50
Round 2 – 100’s are 1:25/200’s are 2:45
7,200 Yards
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