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Calvin S

Friday 1/4/19

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by , January 4th, 2019 at 06:58 PM (68 Views)
AM SCY Solo @ LRRC "Kicking"
PM SCY Solo @ LRRC "Friday Fly Day"

AM Swim:

300 swim 4/6/2 turns
300 pull w/ SP + SNKL
200 swim 4/6/2 turns
200 kick every 3rd 25 BR w/ BD
100 swim 4/6/2 turns
100 I.M. drill

4x100 @ 1:40 FR kick w/ BD
200 @ 3:20 BK pull w/ SP
4x75 @ 1:15 FR kick w/ BD
200 @ 3:20 BK pull w/ SP
4x50 @ :50 FR kick w/ BD
200 @ 3:20 BK pull w/ SP
4x25 @ :25 FR kick w/ BD
200 PERFECT STROKE w/ 4/6/2 turns

Total: 3000

PM Swim:

5x100 w/ SNKL
1 @ 2:00 FL kick H.A.S.
1 @ 1:50 75 FL kick H.A.S./25 FR swim
1 @ 1:40 50 FL kick H.A.S./50 FR swim
1 @ 1:30 25 FL kick H.A.S./75 FR swim
1 @ 1:20 FR swim
:50 REST
5x100
1 @ 2:10 FL kick on back in S-line
1 @ 2:00 75 FL kick on back in S-line/25 BK swim
1 @ 1:50 50 FL kick on back in S-line/50 BK swim
1 @ 1:40 25 FL kick on back in S-line/75 BK swim
1 @ 1:30 BK swim

8x25 @ :35 "Progressive Butterfly"
4x50 @ 1:00 "Progressive Backstroke"
8x25 @ :35 "Progressive Breaststroke"
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x25 @ :45 UW FL kick N.S.
odd: on stomach
even: on back

8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls
- focus on kickout into first stroke, head position, and really feeling like everything is leg driven
- was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one)

4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL

Total: 2700

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Swim Workouts

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