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Calvin S

  1. Friday 2/15/13

    Friday 2/15

    AM and PM SCY

    AM swim:

    500 swim
    9x50 @ :45 D1-3 to FAST

    2x
    4x25 @ :35 scull w/ buoy
    300 @ 4:00 50 bld/50 FAST pull w/ buoy only
    3x100 @ 1:20 D1-3 to FAST w/ paddles only

    200 EZ

    6x50 @ 1:15 25 FAST/25 EZ on power tower

    150 EZ

    Total: 3000

    PM swim:

    300 swim

    8x200
    4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
    4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)

    8x50 @ 1:00
    4 - build FR
    4 - V.S. FL

    400 @ 6:00 200 FR/200 BR
    5x50 @ 1:00 smooth BR

    150 EZ

    Total: 3100
    Categories
    Swim Workouts