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Calvin S

Monday 2/11/13

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by , February 11th, 2013 at 10:13 PM (1366 Views)
Monday 2/11

PM only SCY

300 swim 4/6/2 turns
4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

3x
5x100
RD1 @ 1:15 PINK HR (or lower if possible)
RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
4x50 @ :40 AE

4x50 @ :40 AE
8x25 @ :30
odd: 12.5 scull/12.5 FAST
even: 12.5 FAST breakout/12.5 EZ

100 EZ

2x500 @ 6:15 done as follows:
400 BEST EFFORT (4:09, 4:10)
100 AE
4x50 @ :45 EZ

100 EZ

Total: 5400

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Swim Workouts

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