In honor of this recent email, I am dedicating Friday's workout to the swim group in Princeton!
Happy Swimming:)
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Thank you thank you thank you
You have no idea, or maybe you do, how much time and effort you've saved me as a coach of a Mon & Wed evening Masters swim class in Princeton. We often use your workouts, and I print your name on them, and speak about you and refer swimmers to your web site.
Happy New Year for 2014
Coach David
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A:
900 (100 swim/100 IM/100 pull, repeat)
12x50 @ :50 w/fins (25 kick underwater/25 swim)
4x150 @ 3:00 (IM order: 50 kick/50 drill/50 swim)
4x75 @ 1:15 (descend stroke count by 1 each 25)
4x150 @ 2:30 (50 fly/50 back/50 breast)
4x75 @ 1:10 (descend 1-4)
4x150 @ 2:00 (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*4200 total*

B:
900 (100 swim/100 non-free/100 pull, repeat)
12x50 @ :60 w/fins (25 kick underwater/25 swim)
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x75 @ 1:30 (descend stroke count by 1 each 25)
4x150 @ 2:45 (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*3300 total*

C:
900 (100 swim/100 non-free/100 pull, repeat)
6x50 w/:20 rest w/fins (25 kick underwater/25 swim)
4x75 w/:20 rest (descend stroke count by 1 each 25)
4x150 w/:20 rest (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*2400 total*