Stevens
Stevens Masters Swimming
 

Stevens Ducks Logo

Castle Point
Hoboken, NJ 07030

 

 
 
Wk #78 - Friday 1/30/2009
# Yards Start Time Circuit Set Description 50 Pace  
1 800 6:00 AM 1x { 1 x 400 on 8:00 Swim 1:00  
2     { 1 x 200 on 4:00 Kick 1:00  
3     { 1 x 200 on 4:00 Pull 1:00  
4 300 6:18 AM   6 x 50 on 1:00 Descend 1-3, 4-6 1:00  
5 3,300 6:26 AM 2x { 1 x 500 on 6:40 Pace 0:40  
6     { 1 x 400 on 5:20 Hard 0:40  
7     { 1 x 300 on 4:00 Pace 0:40  
8     { 1 x 200 on 2:40 Hard 0:40  
9     { 1 x 100 on 1:20 Pace 0:40  
10     { 1 x 75 on 1:30 Hard 1:00  
11     { 1 x 50 on 1:00 Pace 1:00  
12     { 1 x 25 on 1:30 Hard 3:00  
13       Down ladder = Swim, Up ladder = Pull    
14 200 7:16 AM   1 x 200 on 4:00 Warm Down 1:00  
15 End 7:20 AM   4,600 Yards    

Back


 
 


home
| schedule | about us | contact

 

 


Stevens Swimming

Sign Up Online Today!



Stevens Swimming

How Do I Join?