Friday, April 9, 2010

Friday- April 9, 2010

Theme: Distance Mix

400 Swim
200 Kick
400 Pull
200 IM Drill

12 x 50 @ :50
-25 Stroke (IM Order)/ 25 Free
-Desc. each set of 4

(2x)
1 x 500 Pull (Paddles & Buoy) Strong @ 6:30
4 x 75 Free (Desc Interval) @ :65, :60, :55, :50
1 x 150 Kick @ 3:00
1 x 150 Drill @ 2:45
4 x 75 Bk/Fr/Bk by 25's @ 1:10 Desc 1-4
1 x 500 Pull (Paddles & Snorkel) @ 6:30
1:00 Rest

8 x 50 @ :50
-Odd: Free, Even: Choice
-Go from Mid-pool and work on turns and streamline off walls

200 EZ Warmdown
____________________

6000 SCY
About 1 hr 45 min

-5:38, 5:40 on 500's Pull (with the Paddles & Buoy)
-Good mix of distance, getting the HR up, and back to distance
-Supposed to do OW swim in Allatoona tomorrow AM but they are expecting temps in the upper 30's and the water is 53.....think I'm gonna skip this one! I'll probably go to Mt. View for a short workout instead.

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