Calvin S

Sunday 1/13

PM only SCY

600 swim
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order

3x
3x200 @ 3:00 I.M.
1- k/sw
2- dr/sw
3- swim
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10

4x50 @ 1:00 3/3/3 drill

4x
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.

18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim

250 EZ

Total: 7700