Stevens
Stevens Masters Swimming
  

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Castle Point
Hoboken, NJ 07030

 

  
 
Wk #40 - Monday 6/8/2009
# Yards Start Time Circuit Set Description 50 Pace  
1 800 6:00 AM 1x { 1 x 200 on 4:00 Swim 1:00  
2     { 1 x 200 on 4:00 Kick 1:00  
3     { 1 x 200 on 4:00 Pull 1:00  
4     { 1 x 200 on 4:00 Stroke 1:00  
5 300 6:18 AM   4 x 75 on 1:30 Kick / Drill / Swim by 25 1:00  
6 1,700 6:26 AM 2x { 1 x 200 on 2:45 Last 50 Fast 0:41  
7     { 1 x 200 on 2:45 Last 100 Fast 0:41  
8     { 1 x 200 on 2:45 Last 150 Fast 0:41  
9     { 1 x 200 on 2:45 200 Fast 0:41  
10     { 1 x 50 on 1:00 EZ 1:00  
11 350 6:52 AM 1x { 1 x 25 on :30 No Breath 1:00  
12     { 1 x 25 on :30 EZ 1:00  
13     { 1 x 50 on 1:00 1 Breath 1:00  
14     { 1 x 25 on :30 EZ 1:00  
15     { 1 x 75 on 1:30 2 Breath 1:00  
16     { 1 x 25 on :30 EZ 1:00  
17     { 1 x 100 on 2:00 3 Breath 1:00  
18     { 1 x 25 on :30 EZ 1:00  
19 500 7:01 AM   10 x 50 on 1:00 Kick - Even's Fast 1:00  
20 200 7:13 AM   1 x 200 on 4:00 Warm Down 1:00  
21 End 7:17 AM   3,850 Yards    

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