AquaFit Masters Wed Dec 22, 2010 Yard Workout
WU: 300 Drill/Swim ladder choice of stroke(s)
(25Drill-25Swim-50Drill-50Swim-75Drill-75Swim)
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4 x 125 Strong/Consistent Pace on :20 rest interval
1 x 150 EZ (25D-25K-25S x2)
4 x 125 Increase Pace/Intensity on :10 rest interval
1 x 150 EZ (25D-25K-25S x2)
4 x 125 Strong/Fastest Pace on :05 rest interval
1 x 150 EZ (25D-25K-25S x2)
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28 x 50 Mixed Strokes as follows:
4 x 50's on 1:00 Quality Swim
Best Stroke - Descend times
6 x 50's on :50 IM Combos
(Fl-Bk, Bk-Br, Br-Fr) work transition turns
8 x 50's on :40 All Free
Consistent PACE throughout
6 x 50's on :50 IM Combos
(Fl-Bk, Bk-Br, Br-Fr) work transition turns
4 x 50's on 1:00 Quality Swim
Best Stroke - Descend times
... 100 EZ cool down ...
3750 total yards
