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Calvin S

  1. Friday 1/18/13

    Friday 1/18

    AM and PM SCY

    AM swim:

    300 swim
    300 kick w/ board + fins
    300 pull w/ buoy + strapless paddles + snorkel

    8x50 @ 1:00 FR drill (3 strokes/10 kicks)

    16x100
    12 @ 1:20 3 PINK/1 RED
    4 @ 1:10 3 PINK/1 RED

    4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

    100 EZ

    Total: 3300

    PM swim:

    400 swim (100 FR/200 I.M. k/dr/100 FR)

    4x100 @ 1:15 D1-4
    4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
    6x50 @ :50
    1/6 EZ FR
    2-5 I.M. order build to FAST
    4x25 @ :30 V.S.
    100 EZ

    3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
    100 EZ

    6x50 A.R. on new BASE/2
    2 @ :35
    2 @ :40
    2 @ :45

    Total: 3000

    My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.
    Categories
    Swim Workouts