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Calvin S

Monday 6/11/18

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AM LCM w/ BASH @ Blue Ash YMCA Main Pool “I.M. Mornings”
PM SCY w/ BASH @ Ferris Pool “Doin’ work”

AM Swim:

600 Swim
3x200 kick @ 5:00
#1 - S-line in back
#2 - Board
#3 - Snorkel (50 FR S-line/50 FL H.A.S.)

ALL PULL w/ SNKL @ :10 rest
50 w/ paddles
100 w/ paddles
150 w/ paddles
200 w/ paddles
250 w/ SP
300 w/ SP
350 w/ SP
400 no paddles

4x
300 (200 IM drill/sw / 100 FR)
6x50 @ 1:10/1:15 (BR) FAST IMO by RD

5x50 @ 1:00 EZ
3x
5 fast FL VKs in streamline
5 fast FL kicks off wall
200 EZ

200 IM broken :20 @ 50 (2:40)
10 T-sprints (2 UW/3 Fast FR x2)
150 EZ

Total: 6200

PM Swim:

600 (100 FR swim/100 FR kick w/ BD)

2x
8x100 @ :10 rest 2 FR/2 I.M.
odd: w/ anti-paddles
even: swim
2x
6x50 @ :50 FR kick w/ BD
100 @ 2:00 EZ

2x500 @ :30 rest pull w/ SNKL
done as follows:
25 scull/25 pull
25 scull/50pull
25 scull/75 pull
25 scull/100 pull
25 scull/125 pull

4x
3x50 @ :20 rest (33 FAST/17 EZ)
100 EZ

4x100 @ 1:30 SMOOTH

Total: 6200

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Updated June 29th, 2018 at 04:25 PM by Calvin S

Categories
Swim Workouts