Calvin S

Friday 2/15

AM and PM SCY

AM swim:

500 swim
9x50 @ :45 D1-3 to FAST

2x
4x25 @ :35 scull w/ buoy
300 @ 4:00 50 bld/50 FAST pull w/ buoy only
3x100 @ 1:20 D1-3 to FAST w/ paddles only

200 EZ

6x50 @ 1:15 25 FAST/25 EZ on power tower

150 EZ

Total: 3000

PM swim:

300 swim

8x200
4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)

8x50 @ 1:00
4 - build FR
4 - V.S. FL

400 @ 6:00 200 FR/200 BR
5x50 @ 1:00 smooth BR

150 EZ

Total: 3100