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Calvin S

Friday 10/19/12

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by , October 20th, 2012 at 01:18 AM (239 Views)
Friday 10/19

AM and PM SCY

AM swim:

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

10x50 @ 1:00 kick w/ board 25 cruise/25 FAST

8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.)
**Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3.

200 EZ

Total: 3400

PM swim:

"Friday Fly Day"

500 swim
300 50 kick on back/50 drill FL
500 pull w/ buoy + strapless paddles + snorkel
300 50 drill/50 swim FL

16x75 FL
2 @ 1:20 kick 1 build/1 FAST
1 @ 1:15 drill
1 @ 1:10 D1-4

20x50 @ 1:10
4 @ 1:10 FAST FL kicking 5 lines under H2O off turn
1 @ 1:10 EZ FR

4x150 @ 1:45 w/ fins + paddles D1-4
8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim

200 EZ

Total: 4800

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Updated October 21st, 2012 at 03:08 PM by Calvin S

Categories
Swim Workouts

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