GT Shamrocks – October 2012

Tue, 2 Oct 2012 AM

4 x 50 Freestyle @ 01:00

4 x 50 Own @ 00:50

2 x 200 IM @ 04:00

3 x 200 Freestyle @ 03:30

1 x 200 Kick
1 x 200 Pull

10 x 50 Freestyle @ 00:50

10 x 50 Freestyle @ 00:45

3x
4 x 25 Freestyle Swim Alactate (SP3) @ 00:30
2 x 100 Rev IM Max @ 02:00
4 x 50 Breaststroke Kick @ 01:30

WORKOUT TOTAL: 4300

Tue, 2 Oct 2012 PM

3 x 400 #1 free, #2 free, #3 IM @ 07:00

10 x 50 Breathe 3-5-7-9 Lactate Tolerance (SP1) 1-3 1-5 1-7 1-9 @ 01:00

10 x 50 Breathe 3-5-7-9 Lactate Tolerance (SP1) 1-3 1-5 1-7 1-9 @ 01:00

5 x 100 Freestyle Anaerobic Threshold (EN2) Free free fly free free @ 02:30

3 x 200 Im timed first 100 target sub country

4 x 200 Swim Free breast fly kick free back

WORKOUT TOTAL: 4100

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