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Calvin S

  1. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    2x
    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    1x
    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Categories
    Swim Workouts