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Wed Apr 1st, 2009 nat's in 5 weeks & 2 days

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Wed Apr 1st, 2009

just noticed my latest National Record was listed on the USMS site
SCY / M / 45 - 49


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
5 weeks & 2 days / 37 days

WEIGHTS
bands
20 reps 1 purple,
10 reps 2 purple,
10 reps 2 purple

TODAYS SWIM PRACTICE
7:45 - 9:00
Whitney Coached
scy TSC diving well
swam with mike varozza & larry wood
beside matt
Dove in on time

did a lot of SDK in this practice

warm up
200 fr
2 x 25 fl odds 1 breath, even fast
200 fr
2 x 25 bk odds 1 breath, even fast
200 K went 1:20, rest 10 1:16
2 x 25 br odds 1 breath, even fast
200 fr
2 x 25 fr odds 1 breath, even fast

assigned 400
did 100 fr 50 skip 100 fr 50 skip 100 fr

65% effort
25 4th best / breast
rest 30
50 3rd best / FL
rest 30
75 2nd best / BK
rest 30
100 best / FR

assigned 400
did 100 fr 50 skip 100 fr 50 skip 100 fr

75% effort
25 4th best / breast
rest 30
50 3rd best / FL
rest 30
75 2nd best / BK
rest 30
100 best / FR

assigned 400
did 100 fr 50 skip 100 fr 50 skip 100 fr

85% effort
25 4th best / breast
rest 30
50 3rd best / FL
rest 30
75 2nd best / BK
rest 30
100 best / FR

assigned 400
did 4 x (50 fr 50 skip )

FAST
25 4th best / breast
went 16 dove

rest 30

50 3rd best / FL
went 27 dove

rest 30

75 2nd best / BK
went 50 cruised it

rest 3:00

put on old FS 1 jammers

100 best / FR
went 52 DOVE

assigned 8 x 50
did 2 easy 50's

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Updated April 1st, 2009 at 02:10 PM by ande

Categories
Swim Workouts , Strength Training and Dryland Workouts

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