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Calvin S

  1. Sunday 1/13/13

    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
    Categories
    Swim Workouts