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Calvin S

  1. Tuesday 11/13/12

    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
    Categories
    Swim Workouts