Stevens
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Castle Point
Hoboken, NJ 07030

 

  
 
Wk #51 - Wednesday 7/1/2009
# Yards Start Time Circuit Set Description 50 Pace  
1 800 6:00 AM 1x { 1 x 300 on 6:00 Swim 1:00  
2     { 1 x 200 on 5:00 Kick 1:15  
3     { 1 x 300 on 6:00 Pull 1:00  
4 500 6:19 AM 4x { 1 x 75 on 1:30 Build 1:00  
5     { 1 x 50 on 1:00 Hard 1:00  
6 1,000 6:31 AM 4x { 1 x 100 on 1:30 Long 0:45  
7     { 1 x 75 on 1:15 Swim/Kick/Swim Breakout 0:50  
8     { 1 x 50 on :40 Sprint - 10sec rest 0:40  
9     { 1 x 25 on 1:00 Sprint 2:00  
10 100 6:51 AM   1 x 100 on 2:00 EZ 1:00  
11 800 6:55 AM 4x { 2 x 50 on 1:00 25 Scull / 25 Long 1:00  
12     { 4 x 25 on :30 Sprint - 2 Kick/2 Swim 1:00  
13 400 7:13 AM   8 x 50 on 1:00 Pull - Desc. Breath Cnt 4,3,2,1 1:00  
14 200 7:23 AM   1 x 200 on 4:00 Warm Down 1:00  
15 End 7:27 AM   3,800 Yards    

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