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Calvin S

Monday 11/25/13

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by , November 25th, 2013 at 09:10 PM (197 Views)
Monday 11/25

PM only SCY

2x
400 swim
300 pull w/ buoy + snorkel
200 FR kick (alternating 50 w/ board/50 side kick)
100 I.M. drill

6x25 @ :40 12.5 FAST/12.5 EZ
100 EZ

2x
4x25 @ :40 1-arm FR drill
300 @ :30 rest FR kick w/ board FAST (4:43, 4:29)
4x25 @ :40 B&A drill
200 @ :30 rest FR kick w/ board FAST (2:54, 2:53)
4x25 @ :40 stir-the-pot drill
100 @ :30 rest FR kick w/ board FAST (1:24, 1:23)

100 EZ

3x
200 @ 2:15 AE
150 @ 1:40 AE
100 @ 1:05 AE
:20 rest (to put fins on)
200 @ :30 rest kick w/ fins FAST (no board)

300 EZ

Total: 6400

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Swim Workouts

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