Saturday, September 17, 2011

Whatever you do, do your work heartily....


NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2
{3 x 500 on 7:00 BOSS EN2-EN3
{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:
{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3
{ 1 x 100 on 1:20 Back EN2
{ 4 x 50 on :55 Brst BPA EN3
{ 1 x 100 on 1:05 Free FAST EN3+
{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+
    {3 x 50 on :55 Bk/Brst EN1

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