Calvin S

Tuesday 11/13

PM only SCY

500 swim 100 FR/100 BK
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:50 scull/k/dr/bld

Kick:
8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

Fins (still kick):
8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
8x50 3 FAST/1 AE
4 @ 1:00 kick
4 @ :50 swim

100 EZ

4x(300 + 50) @ :10 rest
300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

100 EZ

4x(150+50) @ :10 rest
150s were D1-4, same formula as the 300s

100 EZ

Total: 6000