1.02.2011

A Dayton Christmas Part 1


Gary Galbreath
Dayton Raiders

SCY
200 Swim, 200 kick, 200 Pull, 200 Swim @ 13:00                          13
15 x 100                                                                       
       5 @ 1:20/1:25
       5 @ 1:15/1:20
       5 @ 1:10/1:15
---------1 Min----------                          2300
Main Set
3 x                                                                            
6 x 25 Fly @ 20/25 (200 Pace)
1 x 50 @ 45
6 x 25 Back @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Breast @ 25/30 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Free @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45                    2400/4700

--------1 Min--------
Main Set II
4 x                     Descend 1-4                                            
1 x 100 IM @ 1:25/1:30
1 x 100 IM @ 1:20/1:25
1 x 100 IM @ 1:15/1:20
1 x 100 IM @ 1;10/1:15
                                   1600/6300
--------1 min--------
Kick Set
20 x 50                                                                        
       Odd @ 50
       Even @ 45
                                   1000/7300
--------1 Min------
Pull Set
10 x 75 @ 55/1:00                                                              
                                   750/8050

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