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Calvin S

Monday 2/10/14

Rating: 8 votes, 5.00 average.
by , February 10th, 2014 at 11:26 PM (228 Views)
Monday 2/10

AM and PM SCY

AM swim:

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

4x100 @ 1:15 AE

"I.M. Test Set"
5x50 @ :50 FL (30.2-30.9)
6x75 @ 1:20 BK (52.8-53.9)
5x50 @ :50 BR (34.2-35.1)
6x75 @ 1:20 FR (41.9-43.9)
All of the above BEST AVG (except kind of sort of the FL, which was "smooth")

2x
4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
4x25 @ :10 rest scull
200 EZ

Total: 4000

PM swim:

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

8x75 @ 1:15 D1-4, 5-8
8x25 @ :40 V.S.

5x under H2O returns (12.5 yards out)

2x
400 @ 4:40 pull w/ buoy + paddles + snorkel
4x100 @ 1:05 AE MAKE
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ :50 AE MAKE
200 @ 2:20 pull w/ buoy + paddles + snorkel
4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)

2x
4x50 @ 2:00 add-on FAST by 12.5 w/ fins

300 EZ

Total: 6300

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Updated February 11th, 2014 at 09:34 AM by Calvin S

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