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Calvin S

Wednesday 12/4/13

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by , December 5th, 2013 at 09:39 AM (385 Views)
Wednesday 12/4

AM and PM SCY

AM swim:

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

5x100 @ 1:15
8x25 @ :40 V.S.
100 EZ

32x50 @ 1:00
3 - FAST (push)
1 - EZ
- I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.

4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.

Total: 4000

PM swim:

2x
4x150
RD1 @ 2:00
RD2 @ 1:50
8x50 @ 1:00 25 drill/25 under H2O kick w/ fins

100 EZ

3x
10x25 @ :20 FAST kick
4x25 @ :15 rest drill
25 @ :40 FAST under H2O kick w/ fins
50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins

8x75 @ 1:30 kick/BK/FR by 25

Total: 4500

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Updated December 15th, 2013 at 12:09 PM by Calvin S

Categories
Swim Workouts

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