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Calvin S

  1. Saturday 11/24/12

    Saturday 11/24

    AM only SCY

    600 swim
    400 pull
    12x50 @ 1:00 I.M. order
    1 - kick
    1 - drill
    1 - swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 V.S.

    15x200 @ 3:00 I.M.
    1 - drill
    1 - MAX kick outs off each wall
    1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

    50 EZ

    Total: 5150
    Categories
    Swim Workouts
  2. Friday 11/23/12

    Friday 11/23

    AM only SCY

    500 swim 4/6/2
    400 75 pull/25 scull w/ buoy

    300 @ 4:00 pull w/ buoy + paddles descend 100s
    2x100 @ 1:40 50 kick/50 build
    2x100 @ 1:30 RED HR
    200 @ 2:45 pull w/ buoy + paddles
    4x50 @ 1:00 side kick
    4x50 @ :50 V.S.

    1x
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins + power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ parachute AFAP
    6x50 @ 1:15 swim w/ fins + power tower AFAP
    100 EZ
    50 FAST (FR, 24.3)

    50 EZ

    Total: 3300
    Categories
    Swim Workouts