December 2008
4 posts
Dec 30, 2008 mix
4 x 200 SKIP 20 x 50 8 x 50 k on 60 8 x at on 55 50 4 x dr on 40 Three times 1 x 75 fast 1 x 25 ex 1 x 100 fast 1 x 50 ez Three times: 2 x 25 fast 1 x 50 ex 2 x 50 fast 1 x 50 ez Warm down 3600 plus 300
Dec 23 twelve days
300 IM k dr sw 275 Free 250 pull 8 x 50 K Partridge set: 1 x 25 FR 2 x 75 same stroke for set 3 X 50 Fr 2 breaths da length 4 x 23 fly 5 x 50 fast on 40 6 x 25 hard easy Warm down
December 16, 2008
5 x 200 spiks 16/12 x 50 1. Kick 2. Kick 3. Drill swim 4. Sw 5 X 1 x 200 IM 2 x 50 st IM order 8 x 100 Desc 1-4, 5-8
2 tags
December 2, 2008 - Tough Freestyle
This was a follow up to the pools being closed for 4 days during Thanksgiving
Warm Up: 400free 200 k 200 IM DR/SW
20 x 50 in 5 desc grps of 4, the first two groups are non-free. Interval drops 5 seconds each set of 4
4x 200fr with 50 k rotate thru (Kick first 50 on #1, etc)
6 x 100 on 2:00 75 h/25 easy
10 x 50 non free on 55 (kick is an option)
8 x 25 odds = underwater
Warmdown
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