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Calvin S

Friday 12/21/12

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by , December 21st, 2012 at 07:48 PM (218 Views)
Friday 12/21

PM only SCY

"Friday Fly Day"

Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

Felt better this afternoon so I made it to club practice and did this:

800 swim (200 FR/200 I.M. drill)

16x75
4 @ 1:15 3/3/3 drill w/ strapless paddles
4 @ 1:05 rolling I.M.

12x150
1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

2x (RD1: FL, RD2: FR)
2x50 @ 1:00 FAST kick
4x25 @ :30 FAST kick
2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

10x
:20 Vertical Kick (V.K.) moderate
:10 V.K. FAST in S-Line
50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

100 EZ

Total: 6000

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Swim Workouts

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