Monday workout for the 200 freestyle group of the University of Hawai’i Swimming & Diving team.
Workout – “200FR”
400 as 200 CH + 100 kick + 100 scull
400 K/S @ 6:00
4 x 50 @ 1:00 as 6K/3P Spear Kick
300 K/S @ 4:30
4 x 50 @ 1:00 as 3R3L + Perf Swim ea 25
200 K/S @ 3:00
4 x 50 @ 1:00 as 4UWK + 2cyc + Fast Flip ea 25
100 K/S @ 1:30
2×100 @ 1:30 25 SMCU + 50 MAX DPS + 25 OK
4×75 @ 1:05 1-3: Build by 25, 4: GO! (M 38-42; W 41-45)
1×200 100K + 100 SW 1 (U 2:30/2:40)
2×25 DAB OYO
2×100 @ 1:30 25 SMCU + 50 MAX DPS + 25 OK
4×75 @ 1:05 1-2: Build by 25, 3-4: GO! (M 38-42; W 41-45)
1×200 100K + 100 SW 2 (U 2:20/2:30)
2×25 DAB OYO
2×100 @ 1:30 25 SMCU + 50 MAX DPS + 25 OK
4×75 @ 1:05 1: Build by 25, 2-4: GO! (M 38-42; W 41-45)
1×200 100K + 100 SW 3 MAX FOR TIME
2×25 DAB OYO
1x w/ fins:
2×50 @ :40 (M:22;W25)
4×25 @ :20 GO!
200ez
WORKOUT TOTAL: 4650
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.
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