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Calvin S

Friday 6/15/18

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AM LCM w/ BASH @ Main Pool “BEST AVG...BK?”
PM SCY w/ BASH @ Ferris Pool “Home Movies and Power Showers”

AM Swim:

400 swim every 4th 25 scull

6x50 @ :10 rest BK
Odd: 25 double arm/25 fist drill
Even: kick in S-line

6x50 @ :10 rest BR
Odd: kick 25 on stomach/25 on back
Even: 25 clap drill/25 splash drill

6x50 @ :10 rest FL
Odd: 25 swim/25 drill
Even: 25 drill/25 swim

4x FR kick w/ fins + BD
150 @ 2:45 SMOOTH
3x50 FAST
RD1/RD2 @ :50
RD3 @ :45
RD4 @ :40

200 EZ

10x100 @ 1:50 BK BEST AVG(1:30, 1:30, 1:30, 1:31, 1:31, 1:31, 1:34, 1:34, 1:31, 1:27)

300 @ :15 rest pull w/ SNKL every 4th 25 scull
2x200 @ :10 rest pull w/ SP + SNKL

10x50 @ 1:05 FR BEST AVG (:33, :35, :35, :36, :35, :35, :34, :34, :33, :32)
5x50 @ :10 rest EZ

5x “Red Line Sprints” (10M Burst from a dive)
2 - kick
3 - swim (5.4, 5.6, 5.6)

“T-Sprints”
3x FAST FR
3x FAST I.M.O.
3x UW w/ breath at each wall
2x UW no breath
3x UW no breath

150 EZ

Total: 5300


PM Swim:

500 “Warm-up I.M.”
4x125 @ :10 rest I.M. double each stroke once
2x
2x75 @ :10 rest swim w/ anti-paddles
#1 - FR
#2 - I.M. no FR
100 @ :15 rest I.M. PINK (1:11, 1:09)

4x200 @ 3:00 kick w/ zoomers
Odd: FL
Even: FR
2 w/ short board
2 on back in S-line
100 EZ

Video Work

“Power Shower”
4x (1 RD each stroke)
25 build
3x Fill bucket and hold above head while it drains out the holes in the bottom
25 FAST
100 EZ

3x100 @ :10 rest 25 scull/75 pull w/ SNKL

3x
25 DIVE FAST
3x Fill bucket and hold above head while it drains out the holes in the bottom
25 PUSH FAST
50 EZ

3x100 @ :10 rest 25 scull/75 pull w/ SNKL

200 EZ

Total: 4100

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Updated June 29th, 2018 at 04:26 PM by Calvin S

Categories
Swim Workouts