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Calvin S

Tuesday 10/16/12

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by , October 16th, 2012 at 04:29 PM (260 Views)
Tuesday 10/16

PM only SCY

500 swim 4/6/2 turns

4x100 @ 1:50 V.S. kick in S-line
4x50 @ 1:00 dr/sw I.M.O.
8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
8x25 @ :35 15m kick under H2O FAST

w/ fins:
4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

100 EZ

6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
4x50 @ :50 2 BK/2 FR
6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
4x50 @ :50 25 BK/25 FR
4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
4x50 @ :45 DPS w/ 4/6/2 turns

Total: 6000

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Swim Workouts

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