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Calvin S

Friday 1/24/14

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by , January 24th, 2014 at 10:53 PM (136 Views)
Friday 1/24

AM only SCY

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

5x100 @ 1:15 cruise 1-2, D3-5
8x25 @ :30 V.S.
100 EZ

8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
6x100 @ 1:10 FR
#1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
#6 - N.S. (31/28 for a :59)
100 EZ

300 EZ (flat start odd 75s, running start even 75s)
4x25 @ :10 rest scull w/ snorkel
4x25 @ :45 under H2O kick w/ fins
300 EZ (flat start odd 75s, running start even 75s)

Total: 4100

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Swim Workouts

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