View RSS Feed

Calvin S

Friday 1/10/14

Rate this Entry
by , January 10th, 2014 at 10:55 PM (168 Views)
Friday 1/10

AM and PM SCY

AM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board 25 FR/25 BR
100 I.M. drill

5x100 @ 1:20 D1-5
8x25 @ :40 V.S.
100 EZ

4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
3x100 @ 1:10 AE (1:03, 1:03, 1:03)
4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
3x100 @ 1:10 AE (1:03, 1:04, 1:04)

Total: 2900

PM swim:

2x
300 swim
4x75 @ 1:30 k/dr/sw I.M.O.
4x75 @ 1:00 Descend by 25

3x
8x50 @ :40 swim w/ grab paddles
12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick

4x100 @ 1:45 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:40 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:30 FR kick w/ board

100 EZ

Total: 5600

Submit "Friday 1/10/14" to Digg Submit "Friday 1/10/14" to del.icio.us Submit "Friday 1/10/14" to StumbleUpon Submit "Friday 1/10/14" to Google

Categories
Swim Workouts

Comments