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Calvin S

Friday 12/27/13 (EDITED)

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by , December 27th, 2013 at 06:49 PM (233 Views)
Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

Friday 12/27

AM and PM LCM

AM swim:

3x
300 swim
8x25 @ :10 rest scull
300 (75 pull w/ paddles/75 kick)

6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

200 EZ


4x50 @ :55 FR kick w/ board
100 @ 1:00 rest FAST kick on back w/ fins (1:09)
4x50 @ :55 FR kick w/ board
200 @ 1:00 rest FAST kick on back w/ fins (2:26)
4x50 @ :55 FR kick w/ board
300 @ 1:00 rest FAST kick on back w/ fins (3:54)
4x50 @ :55 FR kick w/ board
400 @ 1:00 rest FAST kick on back w/ fins (5:07)

400 EZ

Total: 5400

PM swim:

3x
400 swim opposite fin + opposite paddle + snorkel (switch every 100)
16x25 @ :10 rest 2 kick/2 drill I.M.O.

4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

200 EZ kick w/ fins + board

Total: 5800

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Updated December 28th, 2013 at 12:46 PM by Calvin S

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Swim Workouts

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