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Calvin S

Wednesday 2/19/14

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by , February 19th, 2014 at 11:46 PM (231 Views)
Wednesday 2/19

AM and PM SCY

AM swim:

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

5x100 @ 1:15 D1-5
8x25 @ :30 V.S.

"Stations" (numbered as written, but listed in order performed)

#4
20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)

#1
8x25 @ :20 AE
50 @ 1:00 rest FAST w/ fins (FL - 24.2)
6x25 @ :20 AE
100 @ 1:00 rest FAST w/ fins (FL - 51.1)
100 EZ

#2
8x25 @ :20 rest V-sit scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

#3
2x
25 FAST w/ fins + paddles + power tower (moderate weight)
25 EZ
50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
100 EZ

300 EZ

Total: 4100

PM swim:

2x
400 swim w/ snorkel every 4th 25 scull
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x25 @ :40 under H2O kick w/ fins

15:00 of start/turn work and relay exchanges
Video of my best exchange (BR to FL)




2x (RD1: BR, RD2: FL)
8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
6x50 @ :40 AE (BR held 36-37, FL held 32-34)
8x25 @ :40 body wave w/ snorkel
4x75 @ 1:10 D1-4
BR - 58, 56, 54, 51
FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)

6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
250 EZ

Total: 4400

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Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Crazy timing. That was a hop then jump to the thousandths
  2. Calvin S's Avatar
    Quote Originally Posted by __steve__
    Crazy timing. That was a hop then jump to the thousandths
    Thanks, Steve. That start has taken me years to perfect (but it depends more upon who is swimming in on the finish...I have Chris's breaststroke timing down perfectly!).