Friday’s 7600 BOOM!

Posted on December 11, 2010

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Friday, December 10, 2010

I promised some of my twitter followers and swimmers that I would put yesterday’s 7600 yard thrashing on http://swimmerjoe.com so they can see what went on during that less than 2 hour practice.  This group of athletes (and triathletes) ranged from 11-36 and handled it without a single complaint.  Although they only had a couple minutes of breathing time the entire practice.  ….I also had a dryland person that elected to do one-on-one dryland with me instead of swim….bad idea.

9 x 100                        2 @ 1:15, 1 @ 1:30     IM

30 nose pushups (touch nose to hand—one set straight through)

4 x 400                        5:00                 3 laps free, 1 lap IM—1st one fly, 2nd 400, back, etc)

12 x 25                        :25                   Fly from a DIVE

(both sets-2 times through, 2nd set of 25s breast @ :25 from dive)

30 nose pushups (touch nose to hand—one set straight through)

Paddles and Shoes

5 x 300                        3:50                 200 free / 100 back (fast 100 back)

30 nose pushups (touch nose to hand—one set straight through)

Fins

8 x 75                          :50                   50 swim / 25 underwater shooter (no breath)

4 x 50                          1:15                 37 ½ underwater shooter, 12 ½ ALL OUT Sprint

8 x 50                          1:15                 (all out) Boys under :25 girls under :28

200 easy

Good for a nice restful weekend.

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