January 30th, 2009 Workout - Stevens Masters

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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

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