This is our second workout after our “Winter SCY Championships”. The day before this was about 5000 yards of kicking, pulling, and general swimming.
Tuesday, December 17, 2013 (PM)
3×200 Free (230) – 50R 50L 100 Negative Split
3×150 Kick-Drill (230) – 50 Kick choice + 100 Drill IM
3×100 Pull (130) – 50 Free + 50 Back
3×50 Pull (55) — Breast
9x: 50 Free (40) + 25 Stroke Drill (30) + 25 Stroke Swim Build (30)
Round 1-3 Fly; Round 4-6 Back; Round 7-9 Breast
100 easy
4x: {75 Back* (1) + 100 easy (140)}
5x: {50 Breast* (40) + 100 easy (150)}
6x: {25 Fly* (20) + 100 easy (2)}
5x: 3×50 Pull (40) + 3×50 Pull (35)
200 easy
WORKOUT TOTAL: 6500
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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