06/26/2012

Master Swim on June 23, 2012

Another swim set that I ended up leadng last Saturday.

SWIM: Master swim class. 90 minutes. 4700 yrd.

  • Warmup: 300
  • 10 x 50s +:05
  • 10 x 25, easy odds, no breath evens
  • Main Set:
    • 3 x 200 + 20
    • 3 x 150 + 15
    • 3 x 100 + 10
    • 3 x 200 + 15
    • 3 x 150 + 1-
    • 3 x 100 + 5
    • 3 x 200 + 10
    • 3 x 150 + 5
    • 3 x 100 pace
    • 150 cooldown

 

Jun 26, 2012 7:58:28 PM | Swim

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First time back leading Master Swim After many a months, I finally led a complete Saturday master swim workout last Saturday, June 16. SWIM: Master swim class. 90 minutes. 4700 yrd. Warmup: 300 10 x 50s +:05 200 kick 200 pull Main Set: 500 + pace 400 + :05 300 + :10 200 + :15 100 easy 100 for time 100 easy 500 pull, every 4th lap stroke 10 x 50 (stroke/free) Final set: 3 x 100 +:10 best average 100 easy 2 x 100 +:10 best average 100 for time 100 cooldown
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End of the month swim set Another end of the month swim set on June 30. Getting in my last swim before vacation! SWIM: 95 mins. ~ 5000 yrd. 300 warmup 10 x 50 +:10 200 kick 200 pull 5 x 100 +:05 easy 100 +:20 4 x 100 pace easy 100 +:20 3 x 100 -:05 easy 100 +:20 2 x 100 -:10 easy 100 1 x 100 -:15 easy 100 500 pull 10 x 50 (stroke/free) +:10 100 IM 100 for time easy 50 2 x 50 (+5 in between) easy 50 4 x 25 (+5 in between) easy 50

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