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Calvin S

Friday 12/13/13

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by , December 13th, 2013 at 08:57 PM (465 Views)
Friday 12/13

AM and PM SCY

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

2x (FL/BR by round)
2x12.5 @ 1:30 w/ power tower (moderate weight)
100 @ 2:00 dive FAST w/ fins (49.9, 58.9)
50 @ 2:00 dive FAST w/ fins (22.9, 25.8)
100 @ 3:30 EZ

2x
8x25 @ :30 w/ grab paddles breathe 4-6 by 50
4x75 @ 1:30 D1-4 to FAST
RD1- 50.0, 46.2, 43.1, 39.3
RD2 - 50.1, 45.9, 42.8, 38.9

4x75 @ 1:20 FL/BK/BR drill
4x25 @ :45 FAST FR kick w/ board
300 kick w/ board + fins 100 FR/100 FL/100 FR

Total: 3250

PM swim:

2x
400 swim every 4th 25 scull
8x50 @ :40 swim w/ grab paddles + snorkel
4x100 @ 1:45 kick w/ fins last 25 under H2O

10x25 @ 1:30 FAST swim w/ fins

350 EZ

Total: 3000

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Categories
Swim Workouts

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