Monday 2/10/14
by
, February 10th, 2014 at 10:26 PM (555 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