January 2009
2 posts
Jan 13, 2009--5000 yards
500 FR 300 IM K/DR/SW 16 x 50 4 x k, IM, ST, FR Three times thru with 5 sec tighter interval 1 x 200 FR 2 x 50 st 1 x 150 Fr 2 x 50 ST 1 x 100 FR 2 x 50 ST 200 easy 4 x 200 desc 150 warm down Total: 5000!!
Jan 14th
Jan 6. 2009 uncrowded workout
4 x 200 swim. K. swim IM dr/sw 12 x 50 k/s 3 ea stroke 1 x 400 Pace 2 x 200 1 x 400 pace 4 x 100 desc Min rest 1 x 400 hard 1 x 100 IM 2 x 50 stroke 1 x 100 IM 4 x 25 ST 1 x 100 IM 2 x 50 ST Warm down
Jan 7th