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Calvin S

Wednesday 1/15/14

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by , January 15th, 2014 at 10:43 PM (290 Views)
Wednesday 1/15

AM and PM SCY

AM swim:

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

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

2x
4x50 @ :50 200 PACE
4x25 @ :30 100 PACE
100 EZ
RD1: FL - 28.6, 29.0, 29.0, 29.1/13.1, 14.0, 13.4, 13.6
RD2: FR - 27.7, 27.1, 26.7, 27.0/12.6, 13.1, 12.9, 13.4

4x
4x :10 push-up
25 @ :15 rest FAST w/ running start to feet
25 @ :40 rest FAST

100 EZ

4x12.5 @ 1:00 FAST w/ power tower (heavy)
1:00 V.K.
25 under H2O FL kick
1:00 V.K.
25 under H2O FL kick

100 EZ

Total: 3300

PM swim:

2x
400 swim every 4th 25 scull
8x25 @ :10 rest drill/under H2O kick w/ fins
4x75 @ 1:10 D1-4 pull w/ buoy + paddles + snorkel

8x25 @ :40 V.S.
100 EZ

2x
4x150
1 @ 1:45 AE MAKE
1 @ 2:05 STRONG
1 @ 2:25 FAST (1:29, 1:29)
1 @ 2:45 FASTER (1:26, 1:25)

3x
4x100
1 @ 1:05 AE MAKE
1 @ 1:15 SMOOTH
1 @ 1:25 STRONG
1 @ 1:35 FAST (:57, :56, :56)

4x
4x50
1 @ :40 AE MAKE
1 @ :50 STRONG
1 @ 1:00 FAST (28.0, 27.5, 27.5, 27.4)
1 @ 1:05 FASTER (26.9, 25.8, 25.9, 25.9)

400 AE swim w/ fins
600 float

Total: 6300

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Categories
Swim Workouts

Comments

  1. flystorms's Avatar
    What is AE MAKE?
  2. Calvin S's Avatar
    Quote Originally Posted by flystorms
    What is AE MAKE?
    AE is aerobic, and MAKE means that the sole goal for that distance/interval is to just make the interval. I was going 1:04s on the first interval for the 100s. Basically touch and go. Another way to think of it is "the slowest I can go and still make the send off"...but you cannot float on the swim so it becomes a VERY quick active recovery (emphases on the active!!).
  3. flystorms's Avatar
    Got it, thanks. Sounds like it's a tough interval.
  4. Calvin S's Avatar
    Quote Originally Posted by flystorms
    Got it, thanks. Sounds like it's a tough interval.
    It was :P