Calvin S

PM LCM w/ Trip @ LRRC "Friday Fly Day"

300 @ 4:45 swim
3x100 @ 1:45 FL k/sw/dr/bld
400 FL kick w/ fins + BD

5x200 @ 3:00 w/ fins
#1 - AE FR
#2 - STRONG 50 FL/150 AE FR
#3 - STRONG 100 FL/100 AE FR
#4 - STRONG 150 FL/50 AE FR
#5 - STRONG FL (2:24 - 1:12/1:12)

5x100 @ 1:45 w/ fins
#1 - AE FR
#2 - 75 AE FR/STRONG 25 FL
#3 - 50 AE FR/STRONG 50 FL
#4 - 25 AE FR/STRONG 75 FL
#5 - STRONG FL (1:04-)

100 EZ

Total: 2600

PM LCM w/ Trip @ LRRC

400 swim every 4th 25 head-up scull
4x100 @ 2:15 “Rouse 100s” w/ fins

4x200 @ 2:30
2 - swim w/ 12.5 UW kick off all walls
2 - breathe every 4 to weak side pull w/ paddles

6x100 @ 1:45
2 - FAST FR kick w/ BD (1:39, 1:41)
2 - SMOOTH pull w/ SNKL
2 - FAST FR swim (1:10-, 1:09)

200 EZ

Total: 2400