Nov 18 - 23

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Nov 18 - 23

Post by Kevin on Sat Dec 06, 2008 11:38 pm

November 18th

W/U
300 swim R: 15 sec
200 kick R: 10 sec
100 scull R: 10 sec

Main
4 X 50 drill, as FD/ Fist/ SA/ 8k-1 pull per 50; R: 10 sec each 50
500 pull @8:00 / 9:00 / 10:00 / R: 15 sec
300 swim @5:00 / 5:30 / 6:00 / R: 15 sec
500 pull as above
200 swim @3:30 / 3:45 / 4:00 / R: 15 sec
500 pull as above

W/D
100 back

November 20th


W/U
200 swim R: 10 sec
100 back “
100 “log-roll” “
100 drill – choice Regroup


Main
500 swim Target T 7:15 / 8:00 / 8:30 / 9:00 / 10:30
100 easy Regroup
400 swim Target T 5:30 / 6:15 / 6:45 / 7:15 / 8:30
200 kick Regroup
300 swim Target T 4:00 / 5:15 / 5:45 / 6:15 / 7:15
100 easy Regroup
200 swim Target T 2:30 / 3:10 / 3:40 / 5:10 / 6:10
300 pull DPS

W/D
100 easy

November 23rd

W/U 100 Free R: 10 sec
X3
100 Back R: 10 sec
100 Back R: 10 sec

Main
5 X 100 @ 1:55 / 2:05 / 2:10 / 2:20
8 X 75 @ 1:40 /1:50 / 1:55 / 2:05
10 X 50 @ :55 / 1:05 / 1:15 / 1:30
100 Kick Fast

W/D
100 Easy

Kevin

Posts : 16
Join date : 2008-09-19

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