Today is Martin Luther King, Jr. Day. Today means many things to many people. Some people celebrate with a parade or speeches. Many schools are (meaning out so our admissions office is hosting a visit day and class registration for several incoming freshmen including one of our freestylers from Kansas and a Minnesota breaststroker).It also means we create a little thematic set for practice. Just think of it as "I.M. Free" day.
Licensed To: Carthage College 1/21/2008 Page 1
Workout #497 - Monday, 21 January 2008
Mid-Distance-N
Yards Set Description EGY
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59 Days until NCAA's, 570 Hours until CCIW's
1,000 Standard Warm-Up REC
"We cannot walk alone. And as we walk, we must make the pledge
that we shall march ahead. We can't turn back."
4,700 1x{1 x 500 on 5:45 Pull - Descend 500's EN1
{3 x 200 on 2:40 IM - 25-50-25-50 EN2
{1 x 500 on 5:35 Pull EN1
{3 x 300 on 3:45 IM - 25K- 50 Swim EN1
{1 x 500 on 5:25 Pull EN2
{3 x 400 on 5:00 IM (4x100, 2x200, 1x400) EN2
{1 x 500 on 5:15 Pull (Fins if needed) EN2
"In spite of the difficulties and frustrations of the moment,
I still have a dream."
800 8 x 100 on 2:00 Kick w/fins EN1
1,000 5x200 IM EN3
#1 200 IM @2:40, #2 150 IM + 50Free!,
#3 100 IM+50Brst+50Fr #4 4x50's IM Order @1:00 #5 IM Fast
600 6 x 100 on 1:20 Fins & Pads REC
"Free at last! free at last! Thank God Almighty, we are free at last!"
6:16 PM 8,100 Yards - Stress Value = 186
