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Calvin S

Monday 12/3/12

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by , December 3rd, 2012 at 11:13 PM (216 Views)
Monday 12/3

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

12x100
3 @ 1:20 D1-3
3 @ 1:15 D1-3
6 @ 1:10 hold RED HR (held 1:04s and 26/10)

100 EZ

Total: 3300

PM swim:

2x
200 swim
200 I.M. drill
100 kick w/ board

2x
8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
100 EZ

Total: 5000

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Categories
Swim Workouts

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