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Calvin S

Monday 1/27/14

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by , January 27th, 2014 at 10:55 PM (90 Views)
Monday 1/27

AM and PM SCY

AM swim:

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

6x75 @ 1:10 D1-3, 4-6
8x25 @ :40 V.S.
50 EZ

"400 I.M. Test Set" (all BEST AVG)
6x50 @ :50 FL (ranged 30.3-31.1)
6x75 @ 1:15 BK B(ranged 54.9-56.1)
6x50 @ :50 BR (ranged 34.5-35.7)
6x75 @ 1:00 FR (ranged 44.2-42.2)

6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
350 EZ

Total: 4200

PM swim:

2x
300 swim
200 kick w/ board
8x25 @ :30 drill
4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

2x
6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
8x25 @ :45 under H2O FL kick N.S.

400 @ 4:40 build each 100
4x100 @ 1:10 AE
300 @ 3:30 build each 75
4x75 @ 1:00 AE
200 @ 2:20 build each 50
4x50 @ :40 AE
300 @ 3:30 build each 75
4x75 @ 1:00 AE
200 @ 2:20 build each 50
4x50 @ :40 AE

3x
100 @ :10 rest swim
100 @ :10 rest kick w/ board
100 @ :10 rest scull

Total: 7000

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Categories
Swim Workouts

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