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Calvin S

Monday 12/9/13

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by , December 9th, 2013 at 11:20 PM (1262 Views)
Monday 12/9

"Just a 'sniff' of taper!"

PM only SCY

2x
300 swim
4x150 @ 2:30 k/d/sw by 50 I.M.O.
5x100 @ 1:15 light D1-5

8x25 @ :40 V.S.
300 EZ

8x50 start @ 200 PACE and try to get faster (FL)
2 @ :40 (30.4, 30.1)
2 @ :50 (29.5, 29.0)
2 @ 1:00 (28.8, 28.7)
2 @ 1:10 (28.5, 28.4)
8x25 @ 100 GOAL TIME (FL)
2 @ :20 (13.2, 13.1)
2 @ :30 (14.1, 13.5)
2 @ :40 (13.9, 13.2)
2 @ :50 (13.5, 12.8)

8x50 A.R.
2 @ :40
2 @ :50
2 @ 1:00
2 @ 1:10
4x100 @ 1:20 A.R.

4x50 @ :50 200 PACE (I.M. - 27.7, 31.1, 33.1, 26.7)

8x50 A.R.
2 @ :40
2 @ :50
2 @ 1:00
2 @ 1:10
4x100 @ 1:20 A.R.

Total: 5700

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Categories
Swim Workouts

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