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Calvin S

Monday 10/15/12

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by , October 15th, 2012 at 07:36 PM (235 Views)
Monday 10/15

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel

6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

6x250 @ 3:45
1 - 200 build + :05 rest + 50 FAST
1 - 150 build + :05 rest + 100 FAST
1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

16x25 @ :30 R.I.M.O. focusing on technique

150 EZ

Total: 3400

PM swim:

all @ :15 rest:
600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
2x200 IM
1 - 25 kick/25 drill
1 - 25 drill/25 build

2x
300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
2x150 @ 2:15 50 kick/50 dr/50 swim
2x200 @ 2:50 100 FR/100 BK D1-2
2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

100 EZ

Total: 5000

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Swim Workouts

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