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  1. Monday 5/7/18

    AM LCM and PM SCY Solo @ LRRC "Kickin' ain't sh*t but board and fins!"

    AM swim:


    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD + SNKL)
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    2x200 @ 3:10 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 3:00 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 2:50 kick w/ fins 1st/5th 25 UW

    Total: 4000

    PM swim:

    500 SKIPS

    4x100 @ 1:50 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:21)
    4x100 @ 1:45 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:14)
    4x100 @ 1:40 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:06+)

    400 FL kick w/ fins (alternating 100 w/ BD, 100 w/ SNKL H.A.S.)

    Total: 3000
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    Swim Workouts