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Calvin S

Friday 12/21/18

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by , December 21st, 2018 at 05:51 PM (84 Views)
AM SCY Solo @ LRRC "Kicking"
PM SCY Solo @ LRRC "Friday Fly Day"

AM Swim:

6x100 @ 1:50 75 fr/25 FL kick H.A.S. w/ SNKL

ALL FR KICK W/ BD (except where noted):
2x25 @ :25 FAST
25 @ :50 EZ
4x25 @ :25 FAST
25 @ :50 EZ
6x25 @ :25 FAST
25 @ :50 EZ
8x25 @ :25 FAST
25 @ :50 EZ
100 "Progressive Scull" w/ buoy + SNKL
8x25 @ :22.5 FAST
25 @ :45 EZ
6x25 @ :22.5 FAST
25 @ :45 EZ
4x25 @ :22.5 FAST
25 @ :45 EZ
2x25 @ :22.5 FAST
25 @ :45 EZ

100 FR PERFECT STROKE! w/ 4/6/2 turns

Total: 2000

PM Swim:

300 swim w/ SNKL
300 pull w/ SP + SNKL
200 swim w/ SNKL
200 kick 50 FR/50 FL w/ BD
100 swim w/ SNKL
100 "Progressive Scull" w/ buoy + SNKL

12x100
4 @ 1:30 add-on FL to front D1-4 (1:11, 1:10, 1:08, 1:03+)
4 @ 1:15 FR AE
4 @ 1:30 add-on FL to back D1-4 (1:12, 1:09, 1:07, 1:04)

100 EZ

Total: 2500

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Swim Workouts

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