Workout for 1/9/10
Submitted by coach nate on January 9, 2010 – 10:40 amNo Comment
“Confidence is preparation. Everything else is beyond your control.”
-Richard Kline
WU-
2x{
4 x 250 – 4:00 – 14 spl
5 x 50 – 5/20 drill – :50
Set 1-
3x{
1 x 1000 – every 3rd 25 is 2d/1u fly – every 50 free must be sub :45
6 x 50 – fly/ba/br by round – :50/:50/:55 by round
Set 2-
4x{
1 x 400 – 6:15
1 x 100 – 1:45
1 x 400 – 6:15
1 x 200 – 3:30
Round 1 – 400’s are 300 perfect/100 max, 100 is 75 perfect/25 max, 200 is 150 perfect/50 max
Round 2 – 400’s are 200 perfect/200 max, 100 is 50 perfect/50 max, 200 is 100 perfect/100 max
Round 3 – 400’s are 100 perfect/300 max, 100 is 25 perfect/75 max, 200 is 50 perfect/150 max
Round 4 – Pride and Glory – All max – no looking back
Set 3-
6x{
1 x 25 on :45 ez
1 x 75 max on 1:30
11,400 Yards
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