Full day of training from the University of Hawai’i Swimming & Diving team. This Thursday morning workout was catered to the 400 individual medley.
Workout AM
600 (100 Fr + 50 Dr/Sw RIMO)
600 K FINS (100 steady + 50 strong)
4x
(100K @ 1:50 + 50DR @ :50 + 2×25 SW @ :30)
8x continuous (2 Rds each STK)
3×50 FR @ :40 Steady, 4UWK
2×50 STK @ :50 400IM Feel
2×25 STK @ :30 #1 Red, #2 GO
6×100 WD
WORKOUT TOTAL: 5000
Workout PM
800
(150 Ch/scull/Fr br 3 by 50 + 50Dr/Sw STK)
4x:
2×150 K @ 2:30
1. Steady, strong push offs – 2. Ea 50 Faster
2×50 @ 1:00
1. Dr – 2. Dr/Sw Build
2×25 @ :30
1. 15m UW Burst – 2. 15m Sw Burst
9×50 Fr, 6@:40, 3@:35
6x:
100 Fr (Under M:60, W:65)
100 K Red
100 Fr DPS in 12 breaths
100 STK GO!
All @ 1:30/2:00
200ez
WORKOUT TOTAL: 5650
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.
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