December 2009
4 posts
Dec 29, 2009-- a 2010 inspired workout
600 free every 3trd 50 stroke 200 IM kick swim 20 strokes free, 10 strokes of stroke 2 fly 2 bk etc for a “200IM” 1 x 100 2 x 50 kick 2 x 100 ( 5 secs to interval) 2 x 50 kick 3 x 100 ( 5 secs to interval) 2 x 50 kick 4 x 100 ( 5 secs to interval) 2 x 50 kick 5 x 100 ( 5 secs to interval) 2000 w 10 50s kick 20 x 50, 10 are hard 1 hard 4 easy 2 hard 3 easy 3 hard 2 easy 4 hard...
Dec 22, 2009. 12 days of swmmas
600 free 11 x 50 kick 250 leecovery 9 x 100 (4. 3.2) 1:25.1:20.1:15 etc 200 recovery 7 x 50 stroke fvirite 150 easy 5 x 100 )75 bild, 25 hard) 100 easy 3 x 50 w 3 breathes 2 x 200 IM 1 warmdown
Dec 15, 2009
400 free 300 pull 200 kick 100 IM 4 x 6 x 50s Bk then br then free then fly 6.of each 2 x 400 4 x 200 4 x 100 Warm down Good workout Note: jun swam by himself in lane 5: 400 free 400 IM 4 x 200 bk holding under 2:50 on 3:15 interval
December 1, 2009
World AIDS day speech 800 warm up 20 x 100 20 x 25 kick 2 hard 1 easy 10 x 50 stroke 1 hard 1 easy Warm down Exit. Happy and proud