View RSS Feed

Calvin S

Friday 3/16/12

Rate this Entry
by , March 16th, 2012 at 10:31 PM (394 Views)
AM and PM SCY

AM swim:

500 swim
500 kick w/ fins and board

10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast

3x
200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)

100 EZ

Total: 3100

PM swim:

600 (150 Swim/50 Kick)
400 pull
6x100 @ 1:45 kick choice

8x25 @ :35 under H2O kick
8x25 @ :30 (O: under H2O swim, E: swim)

16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)
100EZ

8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
100 EZ

8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
100 EZ

20x50 @ 1:00 (O: cruise, E: fast)
100EZ

Total: 5600

Submit "Friday 3/16/12" to Digg Submit "Friday 3/16/12" to del.icio.us Submit "Friday 3/16/12" to StumbleUpon Submit "Friday 3/16/12" to Google

Categories
Swim Workouts

Comments