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  1. Monday 2/17/2020

    AM SCY Solo @ LRRC "Short Interval Kicking"
    PM SCY Solo @ LRRC "Keeping it Aerobic"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    4x kick w/ BD
    25 @ :20 FR FAST
    25 @ :40 BR SMOOTH
    50 @ :45 FR FAST
    25 @ :40 BR SMOOTH
    75 @ 1:10 FR FAST
    25 @ :40 BR SMOOTH
    100 @ 1:30 FR FAST
    25 @ 1:15 BR SMOOTH
    **BONUS 1:00 REST after RD2

    200 EZ

    Total: 2600

    PM Swim:

    500 swim odd turns: TTs, even turns: 4/6/2
    5:00 shooting the sh*t with Marvin
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    300 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle"
    4x25 @ :30 15M burst odd: FR, even: BR

    8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
    100 EZ

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 PINK
    :20 REST*
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 PINK
    :35 REST*
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :40 PINK
    2:50 REST**
    * This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
    ** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

    200 EZ

    Total: 5600
    Categories
    Swim Workouts