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Calvin S

Friday 11/15/13

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by , November 15th, 2013 at 10:06 PM (180 Views)
Friday 11/15

AM and PM SCY

AM swim:

300 swim
300 pull w/ buoy + paddles + snorkel
200 swim
200 kick w/ board
100 swim
100 I.M. drill
8x25 @ :30 V.S.

8x75 @ 2:00
- done as 6 squats/25 under H2O FL kick/8 squats/25 under H2O FL kick/10 squats/25 under H2O FL kick

2x (RD1: FR, RD2: BR)
12x25 @ :25 kick w/ board
4x50 @ :50 200 PACE

5x100 @ 1:15 1st/last 25 FAST swim w/ fins
6x50 @ 1:30 FR FAST no breath

Total: 3800

PM swim:

2x
300 swim
200 kick w/ board
8x25 @ :30 drill I.M.O.
3x100 @ 1:20 pull w/ buoy + paddles + snorkel

10x25 @ 1:30 FAST swim w/ fins (2 FR, 8 I.M.O.)

3x
4x100 @ 1:30 FL kick w/ board + fins
6x25 @ :45 FR kick w/ board BEST AVG (average across all 3 rounds: 17.1)
4x100 @ 1:30 2nd/4th 25 FAST swim w/ fins

10x50 @ 1:00 25 drill/25 swim (2 FR, 8 I.M.O.)
6x100 @ 1:30 swim w/ strapless paddles + snorkel

Total: 6200

Still fighting this cough, but was happy to get a double in today and hit the 5 digit mark on total yardage.

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Swim Workouts

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