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Calvin S

Friday 1/18/13

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by , January 19th, 2013 at 01:10 AM (443 Views)
Friday 1/18

AM and PM SCY

AM swim:

300 swim
300 kick w/ board + fins
300 pull w/ buoy + strapless paddles + snorkel

8x50 @ 1:00 FR drill (3 strokes/10 kicks)

16x100
12 @ 1:20 3 PINK/1 RED
4 @ 1:10 3 PINK/1 RED

4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

100 EZ

Total: 3300

PM swim:

400 swim (100 FR/200 I.M. k/dr/100 FR)

4x100 @ 1:15 D1-4
4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
6x50 @ :50
1/6 EZ FR
2-5 I.M. order build to FAST
4x25 @ :30 V.S.
100 EZ

3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
100 EZ

6x50 A.R. on new BASE/2
2 @ :35
2 @ :40
2 @ :45

Total: 3000

My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.

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Categories
Swim Workouts

Comments

  1. ekw's Avatar
    That's a nice time drop on the test set!