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Calvin S

Saturday 11/30/13

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by , November 30th, 2013 at 04:57 PM (289 Views)
Saturday 11/30

AM only SCY

800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill
8x25 @ :30 V.S.
100 EZ

12x25 @ 1:00 FAST no breath (dive both ends)
3x100 @ 1:00 lactic hold
6x50 @ 2:00 FAST 4 breaths max (dive all 6)
6x100 @ 1:05 lactic hold
4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
9x100 @ 1:10 lactic hold
3x100 @ 4:00 FAST (dive all)

400 swim
300 kick w/ board + fins
200 pull w/ buoy + snorkel
100 scull

Total: 6300

3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    OMG. You did awesome but that's a hell of a workout. Just the lactic hold sets are hellashous, let alone the AFAP from the blocks.