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Calvin S

Monday 3/19/12

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by , March 19th, 2012 at 09:36 PM (432 Views)
Monday 3/19

AM and PM SCY

AM swim:

500 swim
500 pull
500 kick w/ fins

4x
3x50 drill @ 1:00
1x100 strong @ 1:30

4x
3x50 kick w/ board @ 1:00
1x100 w/ paddles + overkick @ 1:30

100 EZ

Total: 3600

PM swim:

500 swim
5x100 K/S/Dr/Bld @ 1:30

4x150 BoA/C-U/DPS* by 50 @ 2:30
1x400 Dr/S by 50 @ 6:00
4x150 surf kick/overkick/swim by 50 @ 2:30
2x400 6-beat kick @ :30 rest
4x150 6-beat kick @ 2:30
3x400 breathe 3/5/7 by 50 @ :30 rest

21x50 1 line/2 lines/3 lines** under H2O @ :50

350 EZ

Total: 6600

* Bow and arrow drill, Catch-up drill

** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.

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Swim Workouts

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