Workout March 10th, 2016

March 29th, 2016 | Posted by Swim Gators Webmaster in Coach's Corner

Thursday March 10th

1-) 300 mix choice

2-) Sprint

12 x 25 [2 x all out, 1 x easy]

4 x [Broken 100 (2 x 50 add up time) 10s rest

50 easy]

4 x [3 x 100 desc 1-3 to race pace free or IM]

Mid

3 x 400 [ 1 x drill-sw w/ fins, 1 x kick-sw w/ fins, 1 x pull]

3 x [ Broken 200 (2 x 100 add up time) 20s rest

100 easy]

3 x 300: #1 kick, #2 fr breathing 3-5-7 by 50, #3 warm down

Dist

3 x 400 [ 1 x drill-sw w/ fins, 1 x kick-sw w/ fins, 1 x pull]

Broken 400 (4 x 100) 20s rest add up to 400 race pace

Broken 900 [3 x 300 desc 1-3

1000 for time

3 x 300: #1 kick, #2 fr breathing 3-5-7 by 50, #3 warm down

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