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Calvin S

Wednesday 1/9/13

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by , January 9th, 2013 at 10:00 PM (201 Views)
Wednesday 1/9

AM and PM SCY

AM swim:

500 swim (100 FR/100 BK)

2x
6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S. kick w/ board FR

8x100 @ 1:40
odd: swim w/ board between legs
even: FAST kick w/ board (alternated FR/BR)

100 EZ

Total: 2200

PM swim:

600 swim
400 pull w/ buoy + snorkel

6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
4x50 @ 1:00 V.S. kick w/ board FR
6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
4x25 @ :30 V.S. kick w/ board FR

6x200 @ 2:30
3 RED HR (2:07, 2:05, 2:06)
3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

1x
3x50 @ :45 RED HR
1x200 @ 3:00 FAST (2:01)
3x50 @ :45 RED HR
1x150 @ 3:00 FAST (1:31)
3x50 @ :45 RED HR
1x100 @ 2:00 FAST (:59)
3x100 @ 1:45 A.R.

300 EZ

Total: 5000

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Categories
Swim Workouts

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