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Reply To: Do you think USRPT is same as HIT or HIIT?

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April 26, 2014 at 8:11 am #823
oldschoolc
Participant

Here is a workout we did last night. Times and GOs are for SCM pool
Looks a lot better in WORD.

04.25.14
Friday
NTG/SRII

10 minutes get ready!

Push-off to streamline with great balance up at breakout
*Push-off to streamline with great balance up to breakout and 3 HH
*Repeat above with eyes closed 🙂 Can you do it by feel?

4 x 10 second imaginary jump rope with 30 rest
Focus core tension (maybe done in water)

10 x 75 stk on 1:30

Stk 75 pace 75 pace
Roni H br 1:08.05 1:09.85
Trevor M ba 0:49.91 0:51.71
Emileigh br 1:02.68 1:04.48
Troy B ba 0:58.06 0:59.86
Jake V ba 0:59.04 1:00.84
Matt F br 1:02.45 1:04.25
Atanas I ba 1:02.13 1:03.93
Stephen D br 1:13.16 1:14.96
Owen C fr 0:49.14 0:50.94
Mary K br 1:02.16 1:03.96
Jack T fr 0:51.01 0:52.81
Holly K br 1:05.36 1:07.16
Matt K br 1:01.55 1:03.35
Victoria ba 1:04.63 1:06.43
Paige W ba 1:01.58 1:03.38
Amy H br 1:06.29 1:08.09
Zabric K fl 0:50.09 0:51.89
Gabby B br 1:16.73 1:18.53
Jordyn C fr 0:57.19 0:58.99
Quinn M br 1:12.00 1:13.80
Gwen S fr 0:53.55 0:55.35
Amanda F fr 0:55.08 0:56.88
Patricia ba 1:03.94 1:05.74

200 easy swim

2 x 2 x 25 front loops with focus on “athletic move”
2 x 25 on :40 cycle by 25
4 x push-offs to great 3HH breakout
1:00 rest

12 x 50 stk on 1:00

n x 50 Stk LCM
Roni H br 45.37 46.07
Trevor M ba 33.27 33.83
Emileigh br 41.79 42.13
Troy B ba 38.71 38.99
Jake V ba 39.36 39.94
Matt F br 41.64 41.98
Atanas I ba 41.42 42.15
Stephen D br 48.78 49.68
Owen C fr 32.76 33.53
Mary K br 41.44 41.78
Jack T fr 34.01 34.57
Holly K br 43.57 44.91
Matt K br 41.03 41.51
Victoria ba 43.08 43.64
Paige W ba 41.06 41.53
Amy H br 44.20 45.06
Zabric K fl 33.39 33.84
Gabby B br 51.15 51.47
Jordyn C fr 38.13 39.02
Quinn M br 48.00 48.34
Gwen S fr 35.70 35.97
Amanda F fr 36.72 37.18
Patricia ba 42.63 43.10

200 easy swim
2 x 25 front loops with focus on “athletic move”
2 x 25 on :40 cycle by 25
4 x push-offs to great 3HH breakout
1:00 rest

Use tempo trainer on below

30 x 25 at ½ “50s on 1:00” pace

Swim easy

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