Hilton Area Swim Team (HAST)

Here are the workouts for wednesday:

Wednesday Level 4
Give me an idea what you would like to swim at MCDR Championships? C.Snow
Yards Set Description EGY WORK STK PACE
====== ============================================ === ==== === =====
1,000 1x{1 x 200 on 3:00 ICS 150 S YST 1:30
{3 x 100 on 1:30 50kch/50DPS (FLY) 150 K YST 1:30
{4 x 50 on :45 15max/35DPS 170 S FR 1:30
{3 x 100 on 1:30 DESC. 1-4 170 S FR 1:30
1,800 3x{4 x 25 on :20 Fly - DPS 170 S FLY 1:20
{4 x 50 on :45 Back (Build Kick)DPS 170 S BK 1:30
{4 x 75 on 1:15 Breast (Build Kick) DPS 170 S BR 1:40
200 8 x 25 on :15 15 sprint Max, Rest 30 Seconds 200 S YST 1:00
2,100 3x{4 x 25 on :20 FS (100 Splits) 190 S FR 1:20
{1 x 50 on 1:00 Back - Recover 150 S BK 2:00
{2 x 50 on :40 FS (middle 50) 190 S FR 1:20
{2 x 100 on 1:30 Back - Recover 150 S BK 1:30
{1 x 100 on 1:20 FS - AS Fast as Possible 200 S FR 1:20
{1 x 150 on 2:15 Back - Recover 150 S BK 1:30
5,100 Yards - Stress Value = 189

Wednesday Level 3
Give me an idea what you want to swim at MCDR Championships? C.Snow

Yards Set Description EGY WORK STK PACE
====== ============================================ === ==== === =====
1,000 1x{1 x 200 on 3:00 ICS 150 S YST 1:30
{3 x 100 on 1:30 50kch/50DPS (FLY) 150 K YST 1:30
{4 x 50 on :45 15max/35DPS 170 S FR 1:30
{3 x 100 on 1:30 DESC. 1-4 170 S FR 1:30
1,800 3x{4 x 25 on :20 Fly - DPS 170 S FLY 1:20
{4 x 50 on :45 Back (Build Kick)DPS 170 S BK 1:30
{4 x 75 on 1:15 Breast (Build Kick) DPS 170 S BR 1:40
200 8 x 25 on :15 15 sprint Max, Rest 30 Seconds 200 S YST 1:00
2,100 3x{4 x 25 on :20 FS (100 Splits) 190 S FR 1:20
{1 x 50 on 1:00 Back - Recover 150 S BK 2:00
{2 x 50 on :40 FS (middle 50) 190 S FR 1:20
{2 x 100 on 1:30 Back - Recover 150 S BK 1:30
{1 x 100 on 1:20 FS - AS Fast as Possible 200 S FR 1:20
{1 x 150 on 2:15 Back - Recover 150 S BK 1:30
5,100 Yards - Stress Value = 189