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Did My Best Intervals Ever!

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Made it too the pool after all and had powerful swim on my own.

400 Warm Up
200 RC excersises
300 Katie's FSBS drill with fin's
100 preparing and thinking about intervals

5 x 100 on a 1:30 + :15 rest = 1:45

10 X 50 on a :55 including 10 rest!

(Got the above intervals from CoachNate workouts and really good times for me)

300 dolphin kick w fins

100 punch drill but my shoulder didn't like so
breast stroked working on time kick with stroke

300 cool down to get rid of lactic acid

Total 2400

Excercise machine
40lbs X 20reps X 4 Abs
40lbs X 10rep X 4 Leg lifts
40lbs X 10rep X 4 Leg curls

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Updated March 6th, 2009 at 02:26 PM by flippergirl (for got to add weights)



  1. Donna's Avatar
    Great job. It is always satisfying to have a great workout.
  2. elise526's Avatar
    Have fun with the weights! You will love the way they make you feel in the water - strong!!
  3. flippergirl's Avatar
    I really do believe the core machine is strenthening my abs. If they will keep me feeling strong I shall keep on doing them. I do the weight I can handle and try to do 10 to 20 reps 4 or five time for now. It can't hurt I guess. I have been able to increase the weight by a small amount too.