January 2011
3 posts
January 25, 2011 - great workout, cold pool,...
400 free
300 k dr sw I’M
200 pull
100 I’M
10 x 50 scull / choice
2 x 300 pace
4 x 200 build
6 x 100 descend
2 x 75 build / 5 seconds rest/ 25 hard
2 x 50 build/ rest/ 50 hard
2 x 25 build/rest /75 hard
8 x 50 kick in desc intervals
1/11/11 a popular workout
4 x 200 swim/kick/I’M/pull
8 x 75
4 x I’M
4 x free k dr swim
5 x 400 broken
2 x 400 pace
2 x 200 build, 100 easy. 2 x 50 hard (10 sec rest in between)
4 x 100 descend
100 easy
8 x 50 kick on descending interval in grips of 3 3 2
12 x 25 on 30
Odd is kick 1/2 fast under water
Even is swim stint
Warm down
January 4, 2011 -new improved cold chlorine John...
400 free
200 drill swim IM
200 kick
16 x 50 4 K/drill free 4 K/drill I’M 4 swim free 4 swim I’M
4 x 300 pace 1 - 4 on 3:00
4 x 200 desc 1 - 4 on 2:30
8 x 50 kick
8 x 50 stroke
Warm down