Modified Team W

# times saved: (27)

Workout Category

stroke

Pool Type

short course yards

Total distance

3,700

Total time

01:06:00

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	600	00:09:00	freestyle	warm-up/down	Warmup - stretch and glide	dst. 600 / time 00:09:00
4	100	00:01:30	freestyle	drill	Fist Drill, Finger Tip, Catchup, build	dst. 400 / time 00:06:00
6	25	00:00:30	freestyle	swim	FAST - other stroke if desired	dst. 150 / time 00:03:00
4	75	00:01:40	stroke	kick	Mix it up - record times Free target 1:10 or under Back and Fly 1:05 and under Breast 1:20	dst. 300 / time 00:06:40
1	300	00:04:30	freestyle	drill	perfect technique - slow	dst. 300 / time 00:04:30
5	50	00:01:00	choice	swim	Back or fly or mix	dst. 250 / time 00:05:00
1	200	00:03:00	backstroke	drill	strady - concentrate on roll and axis. at least 5 sdk on each turn, NO MORE than 7 SDK - work back half of 200	dst. 200 / time 00:03:00
5	50	00:01:10	freestyle	kick	Free AFAP	dst. 250 / time 00:05:50
1	100	00:01:30	freestyle	drill	pull if necessary to rest legs	dst. 100 / time 00:01:30
5	50	00:00:50	freestyle	swim	FAST	dst. 250 / time 00:04:10
12	25	00:00:40	see notes	swim	Alt SDK back odds, 25 stroke sprints evens	dst. 300 / time 00:08:00
4	75	00:01:05	freestyle	drill	Target :50-:55 for each - 15 sec rest between swims	dst. 300 / time 00:04:20
1	300	00:05:00	freestyle	warm-up/down	slow it down	dst. 300 / time 00:05:00

Comments

Posted by David Coelho on May 30, 2019 @ 22:00

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