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Calvin S

Saturday 12/28/13

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by , December 28th, 2013 at 12:50 PM (215 Views)
Saturday 12/28

AM only LCM

3x
4x100 @ 1:20
RD1: just make
RD2: smooth AE
RD3: light D1-4 (1:15, 1:14, 1:12, 1:09)
8x50 @ :20 rest 2 BK/2 FR drill w/ fins

6x100 @ 2:15 Rouse 100s (to add a little "spice" to these, I did the under H2O parts on #2, 4, and 5 on my back, and on #6 just did a whole 50 under H2O instead of stopping at 35 meters)

8x50 @ 1:05 AE FR kick w/ board
1x50 @ 1:00 rest FAST FL kick w/ board
6x50 @ 1:00 AE FR kick w/ board
2x50 @ 1:00 rest FAST FL kick w/ board
4x50 @ :55 AE FR kick w/ board
3x50 @ 1:00 rest FAST FL kick w/ board
2x50 @ :50 AE FR kick w/ board
4x50 @ 1:00 rest FAST FL kick w/ board

5x100 @ 1:20 AE swim w/ paddles + snorkel

Total: 5000

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Swim Workouts

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