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  1. Monday 12/17/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim 4 FL kicks off walls w/ SNKL
    300 pull w/ SNKL
    200 swim 4 FL kicks off walls w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim 4 FL kicks off walls w/ SNKL
    100 I.M. drill

    8x125 @ 2:00 kick H.A.S. w/ fins + SNKL
    odd: last 25 UW in S-line
    even: first 25 UW in S-line

    100 EZ

    4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04+)
    1:05 REST
    100 @ 1:05 (1:02+)

    100 FLOAT
    100 PERFECT STROKE w/ 4/6/2 turns

    Total: 3500

    PM Swim:

    4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
    odd: FR
    even: BK

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000
    Categories
    Swim Workouts
  2. 12/17/18 Workout

    by , December 17th, 2018 at 05:01 PM (Swimming Through Jello)
    Monday 12/17/2018 Pool Workout

    3x100 fr 1:40 easy
    4x50 k 1:05
    2x100 fr 1:35 moderate
    4x25 k :40 work underwaters
    1x100 fr 1:30 90%
    100 k fast
    100 ez

    3x200 3:10 (2x90%)+5s
    4x150 p 2:30 br3/5/7
    2x200 3:20 (2x90%)
    4x50 p :50 br4 d1-4
    1x200 fast
    //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again...

    6x50 dr/sw 1:00

    2x{2x25 fast :30
    2x50 rev build :50
    100 easy 1:40}
    100 warmdown

    4100y
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