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Calvin S

Monday 10/8/12

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by , October 8th, 2012 at 10:44 PM (246 Views)
Monday 10/8

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
200 kick w/ board + fins

5x200 @ 2:30 D1-3, hold 4 and 5
5x100 @ 1:15 D1-3, hold 4 and 5
5x50 @ :40 D1-3, hold 4 and 5

8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

150 EZ

Total: 3500

PM swim:

500 swim every 4th 25 BK
5x100 @ 1:30 gentle D1-5

2x
200 @ 4:00 kick w/ board
3x100 @ 1:30 IM D1-3
3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

3x (STRK was IM order by round)
3x100 @ 1:30 FAST
100 @ 1:30 EZ
6x50 @ 1:00 D1-3, 4-6 STRK
200 @ 3:00 drill

100 EZ

Total: 6600

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Swim Workouts

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