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| | Licensed To: Eastland Swimming |
20/12/2008 Page 2 |
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| | Workout #2228 - Saturday, 03 January 2009 |
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| | Senior |
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| | 1 minute rest between sets |
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| | Meters Time Set Description EGY WORK STK PACE |
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| | ====== ======== ===================================== === ==== === ===== |
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| | 600 7:00 AM 1 x 600 on 9:00 75FS/25NFS REC S MIX 0:45 |
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| | 600 7:10 AM 1x{12 x 50 on :50 Free-medley A1 S FRM 0:50 |
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| | ODDS @ 75% EVENS @ 100% |
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| | 600 7:21 AM 6 x 100 on 1:45 ODDS - FR, EVENS - IM A3 S FRM 0:52 |
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| | ODD 100'S - 75%, EVEN 100'S - 100% |
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| | 400 7:33 AM 1 x 400 on 8:00 PULL A1 K FR 1:00 |
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| | 1,200 7:42 AM 2x{12 x 50 on :50 ONE SET FINS A2 S FR 0:50 |
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| | 600 8:03 AM 6 x 100 on 1:45 FREE A3 S FR 0:52 |
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| | 400 8:15 AM 2 x 200 on 4:00 Kick A1 K MIX 1:00 |
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| | 100 8:24 AM 4 x 25 on :40 free MVO S FR 1:20 |
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| | 100 8:28 AM 1 x 100 on 2:00 W/D REC S FR 1:00 |
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| | 8:30 AM 4,600 Meters - Stress Value = 125 |
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