View RSS Feed

Calvin S

Monday 10/14/13

Rate this Entry
by , October 14th, 2013 at 08:34 PM (238 Views)
Monday 10/14

AM and PM SCY

AM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill

5x100 @ 1:20 AE
8x25 @ :30 V.S.

4x (odd RDs FR, even RDs BR)
4x50 @ :45 kick (FR w/ board, BR w/o)
4x25 @ :30 MAX (FR: 11.6-12.4, BR: 15.2-16.1)
100 EZ

8x25 @ :10 rest drill
200 EZ

Total: 3700

PM swim:

2x
300 swim
4x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
12x25 @ :40 odd: drill, even: under H2O FL kick on back

8x50 @ :50 D1-4, 5-8

3x200 @ 2:30 2nd/4th 50 STRONG (2:05, 2:05, 2:06)
4x150 @ 2:00 2nd 75 STRONG (1:37, 1:34, 1:35, 1:35)
5x100 @ 1:10 1st/4th 25 STRONG w/ fins (1:00s on all 5)
100 EZ
4x50 @ 2:00 N.S. swim w/ paddles NO BREATH (basically cruise a 25, sprint a 25)
25 FAST w/ power tower + fins + paddles AFAP (bucket was filled almost to top ~100 lbs)
25 EZ

200 EZ

Total: 4650

This afternoon was a little bit of mix and match. The 3x200/4x150/5x100 was the middle distance set and was actually two times through. After round 1, however, I joined two other guys in the "mini sprint" workout (which was also two times through as written, but we ran out of time to finish). My legs are screaming at me from a combination of Friday AM, a double-header soccer game Sunday afternoon, and the fast kicking from this morning.

Submit "Monday 10/14/13" to Digg Submit "Monday 10/14/13" to del.icio.us Submit "Monday 10/14/13" to StumbleUpon Submit "Monday 10/14/13" to Google

Categories
Swim Workouts

Comments