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Calvin S

  1. Saturday 11/30/13

    Saturday 11/30

    AM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill
    8x25 @ :30 V.S.
    100 EZ

    12x25 @ 1:00 FAST no breath (dive both ends)
    3x100 @ 1:00 lactic hold
    6x50 @ 2:00 FAST 4 breaths max (dive all 6)
    6x100 @ 1:05 lactic hold
    4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
    9x100 @ 1:10 lactic hold
    3x100 @ 4:00 FAST (dive all)

    400 swim
    300 kick w/ board + fins
    200 pull w/ buoy + snorkel
    100 scull

    Total: 6300

    3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
    Categories
    Swim Workouts