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Calvin S

Wednesday 1/8/14

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by , January 8th, 2014 at 09:47 PM (186 Views)
Wednesday 1/8

AM and PM SCM

AM swim:

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

5x50 @ :50 D1-5
6x75 @ :15 rest 25 under H2O/50 swim w/ fins
2x200 @ 3:20 I.M.
#1 - scull/drill by 25
#2 - drill/build by 25

8x25 @ :40 FAST I.M.O. 2 each stroke
FL - 13.8/13.5
BK - 16.2/15.6
BR - 17.0/16.5
FR - 13.2/12.8

300 EZ

Total: 2600

PM swim:

3x
300 swim
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
RD1: 1:17, 1:15, 1:12
RD2: 1:14, 1:09, 1:06
RD3: 1:09, 1:05, 1:02

4x50 @ 1:00 AE FR kick w/ board
300 EZ

Total: 3200

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Categories
Swim Workouts

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