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Calvin S

Friday 2/14/14

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by , February 14th, 2014 at 04:05 PM (135 Views)
Friday 2/14

AM and PM SCY

AM swim:

2x
300 swim every 3rd 25 scull w/ snorkel
8x25 @ :10 rest under H2O kick w/ fins
4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

"I.M. Test Set"
6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

2x
6x50 @ 1:00 drill/swim by 25 w/ snorkel
300 FR/FL by 75 kick w/ board + fins

Total: 4550

PM swim:

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

3x100 @ 1:30 FR kick w/ board + fins
200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
3x100 @ 1:30 FR kick w/ board + fins
4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
3x100 @ 1:30 FR kick w/ board + fins
8x25 @ :05 rest swim w/ paddles 0 breaths per 25

300 EZ w/ snorkel

Total: 3000

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Swim Workouts

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