December 2010
4 posts
December 29, 2010 YMCA in LIC
600 free
200 choice
16 x 50
4 K/drill free
4 K/drill I’M
4 swim free
4 swim I’M
4 x 4 x 100
1 iM or stroke on 145
2. Free desc on 1:35
3. Free solid on 1:30
4. Free on 1:25
3 x 4 x 25
Build build easy hard
Dec 28, 2010 YMCA in LIC
John jay is still closed
We are holding impromptu workout at the ymca in LIC
400 free 200 dr sw 200 kick
300 free 2 x 200 build 3 x 100 desc
200 kick 2 x 100 k 4 x 50 kick
12 x 50 one easy one fast
Most people left The water is boiling For the two swmmers that stayed:
Twice thru: 100 free alt breathe 100 free build 100 free hard 100 free recovery
Warm down
December 7, 3010 - popular workout
500 free 200 Drill/swim IM 100 kick
12 x 50 4 kick, 4 free, 4 IM order
4 x 500 broken: #1. 1 x 500 #2. 1 x 250 ( 20 seconds) 1 x 100 (15 sec ) 2 x 75 ( 10 sex) #3. same as number 2 #4. 1 x 200 (29 sex) 1 x 100 ( 15 sw ) 4 x 50 ( 10 sec rest)
100 easy
6 x 50 1 easy/1 hard on 1 min
6 x 25 ( easy. Build, easy fast)
One last set Warm down
Dec 5th sundaymorn
4 x 200: swim kick IM drill swim pull
4 x 50 kick 4 x 50 free 4 x50 IM 4 x 50 choice
2 x 300 3 x 200 6 x 100 stroke 8 x 50 hard easy
warm down