Swim Workout Name: Frieda 04.06.07
Author: Dean Osterloh
Date Created: April 06, 2007
Distance/Pool Type: 4500 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:24:30
|1||100||03:00||choice||warm-up/down||Loosen||100 / 03:00|
|1||400||06:00||individual medley||warm-up/down||RIM Drill||400 / 06:00|
|2||300||03:30||freestyle||swim||Moderate||600 / 07:00|
|8||75||01:30||freestyle||drill||6/3/6 (Elbows and toes)||600 / 12:00|
|16||100||01:45||freestyle||drill||1-4: Finger-tip drag|
9-12: Previous + Reach
13-16: Accelerated Finish
|1600 / 28:00|
|200 / 06:00|
|2||300||03:45||freestyle||hypoxic||Breathe 7/3/5 by 100|
|600 / 07:30|
|1||400||15:00||freestyle||swim||Relays - turn drills|
*Emily's 9 miler
|400 / 15:00|
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