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Fast Food Makes for Fast Swimming!

Thurs, Jan. 17, 2013 7:00-9:00pm

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Warmup:

400 Free, 400 Kick w/ board, 400 Free Pull
(1200/1200)

10 x 100 Free @ 1:30 stretch out (1:12-1:15s)
(1000/2200)

12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

100 EZ
(1000/3200)

Main Set:

On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
400 IM relaxed (Ba, Ba, Brst, Fr)
4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
300 IM relaxed
4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
200 IM relaxed
4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
100 IM relaxed
4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

100 Free EZ
(2100/5300)

4 x 25 Free Sprint @ :45 (I like sprint 25s)

300 EZ and out

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5700 Yards

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