June 9, 2005 Workout.
Wolfgang gave the workout today. Kurt swam a little bit of the workout.
Warm-Up
300 ez free
2 x 100 free ez rest :10
3 x 50 free medium rest :10
4 x 50 free fast rest :10
Main Set
7 x 150 #1-#4 on 2:30
#5-#7 on 2:20
These are straight 150 swims as follows:
75 fast 75 ez
100 fast 50 ez
125 fast 25 ez
150 fast
125 fast 25 ez
100 fast 50 ez
75 fast 75 ez
200 back ez
6 x 25 kick/50 swim on 1:20
2 x 2 x 25 on :35
1 x 50 on :55
1 x 50 on 1:10
(I did this set all kicking)
Warm-Down
200 easy breaststroke kick
Total yardage: 3,050
Warm-Up
300 ez free
2 x 100 free ez rest :10
3 x 50 free medium rest :10
4 x 50 free fast rest :10
Main Set
7 x 150 #1-#4 on 2:30
#5-#7 on 2:20
These are straight 150 swims as follows:
75 fast 75 ez
100 fast 50 ez
125 fast 25 ez
150 fast
125 fast 25 ez
100 fast 50 ez
75 fast 75 ez
200 back ez
6 x 25 kick/50 swim on 1:20
2 x 2 x 25 on :35
1 x 50 on :55
1 x 50 on 1:10
(I did this set all kicking)
Warm-Down
200 easy breaststroke kick
Total yardage: 3,050
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