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Friday, December 28, 2012

Florida - Day 2

Freestyle Focus in the morning at the LCM pool.  Mid Distance tackled 30x100's.  Distance went longer with very short rest (2 x 400, 5 x 200, 4 x 150, 6 x 100, 6 x 50).  And our sprinters worked on their DPS and speed with 15 fast 50's with fins.

At night we brought our D lane back to the LCM pool while the rest of the team hit the SCY pool.  The coaching staff hoped to take it up another notch and get them swimming some stroke.

Distance - LCM Main Set
4 x 800
- 300 on 4
- 200 on 3
- 100 on 2
- 4 x 50 on 1 (3 Fast! 1 Easy)


Mid Distance tackled this..

3 x 200 on 2:40
3 x 100 on 1:40
3 x 50 on :40
1 x 100 easy

2 x 200 on 2:20
2 x 100 on 1:20
2 x 50 on :35
1 x 100 easy

1 x 200 on 2:10
1 x 100 on 1:10
1 x 50 on :30
1 x 100 easy

then 12 x 50 SP on 1:00 - Max V02

Sprinters tackled 4 x 100 (1:20) on short rest, some kicking, and 9 x 100 with big rest (2:00)




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