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Calvin S

Wednesday 2/5/14

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by , February 5th, 2014 at 10:35 PM (135 Views)
Wednesday 2/5

AM and PM SCY

AM swim:

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

8x25 @ :40 V.S. I.M.O.

8x25 @ :30 FL (14s)
6x50 @ :50 BK (32.8, 33.1, 33.3, 33.5, 33.9, 34.1)
6x50 @ :50 BR (36.0, 35.9, 36.0, 36.0, 35.7, 36.1)
6x100 @ 1:15 FR MAKE 1-5, N.S. #6 (1:08s, 31.0/28.1 - 59.1)

200 EZ

Total: 2800

PM swim:

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

8x50 @ 1:00 I.M.O.
odd: k/dr
even: dr/sw
4x100 @ 1:15 D1-4
8x25 @ :40 V.S.
100 EZ

3x "ghost turns"
100 EZ

3x (BK, FR, BK by round)
8x50 @ 1:00 2nd 25 FAST w/ fins
4x100 @ 1:15 AE swim w/ paddles
4x25 @ :30 BEST AVG

400 EZ

Total: 5300

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Categories
Swim Workouts

Comments

  1. The Fortress's Avatar
    What's a ghost turn?
  2. Calvin S's Avatar
    Quote Originally Posted by The Fortress
    What's a ghost turn?
    Do a normal racing start and perform 2/3 (short axis/long axis) stroke cycles, do an open/flip turn as the stroke dictates and then swim the same stroke back to the wall. All done at top speed, FL and FR ideally done without breathing. We normally do them on ~1:30 interval. It all depends upon how many people are in a lane (since we go in heats, the first heat just starts over when the last heat finishes).