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Calvin S

Monday 2/17/14

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by , February 17th, 2014 at 10:53 PM (192 Views)
Monday 2/17

AM and PM SCY

AM swim:

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

8x50 @ :50 D1-4, 5-8
8x25 @ :40 V.S.
100 EZ

"400 I.M. Test Set" (ALL BEST AVG)
4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)

2x
8x25 @ :10 rest drill w/ snorkel
200 @ :15 rest kick w/ board + fins

Total: 3500

PM swim:

2x
300 swim
6x50 @ 1:00 kick/drill by 25
4x75 @ 1:15 D1-4

6x under H2O returns
100 EZ

4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
4x100 @ 1:05 AE MAKE
4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)

2x
6x25 @ :20 rest under H2O kick w/ fins
300 EZ

600 EZ + assorted floating/kicking/sculling

Total: 6200

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Swim Workouts

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