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Calvin S

  1. Saturday 4/6/13

    Saturday 4/6

    AM only SCY

    400 swim
    300 pull w/ buoy + strapless paddles
    200 I.M. drill

    2x
    4x150 @ 1:45
    RD1: 2 WHITE/2 RED
    RD2: 2 WHITE/2 BLUE
    4x50 @ 1:00 V.S. kick FR w/ board

    9x50 @ :50 D1-3, 4-6, 7-9 to FAST

    50 EZ

    3x
    4x50 @ 1:00 FAST kick w/ board (I did FR/BR/BR by round)
    300 @ 4:00 smooth pull w/ buoy only
    Xx100 @ 1:20 BEST AVG
    RD1: X=3
    RD2: X=5
    RD3: X=7

    200 EZ

    Total: 6200
    Categories
    Swim Workouts
  2. Friday 4/5/13

    Friday 4/5

    PM only SCY

    500 swim
    400 pull w/ buoy + strapless paddles
    300 FR side kick

    12x50 @ 1:00
    1 - 3/3/3 drill
    1 - build to FAST
    1 - FAST FR kick w/ board

    12x100 @ 1:25
    odd: smooth FR
    even: FAST I.M.

    8x25 @ :35
    1 - head-up FR
    1 - under H2O FL kick
    1 - FL kick (SEAL)
    1 - FL swim FAST

    100 EZ

    Total: 3300
    Categories
    Swim Workouts