OMC News and Updates

Informal Group Swim Workout for 11/13/2009

Posted November 6th, 2009 by Ken Sharlin - This entry has been tagged with: endurance, group, swim, training, workout

Meet at The Meyer Center each Friday between 5:30 a.m. and 7:00 a.m. for an informal swim work out.

Here is a new work out for this Friday: Endurance Swim Workout Warm Up: 300 yard swim, 200 yard kick Main Set: 4 x 200 yard with 150 yard swim and 50 yard kick (:30 sec Rest Interval) 1 minute bonus rest 600 yard pull – negative split (1:00 RI) 16 x 25 yard – descending 2-2-2-2 (:15 sec RI) i.e., go faster each two swims Cool Down 200 yard easy

Total distance 2500 yards

As usual, I will be there around 6:00 a.m., but feel free to start earlier

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