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Calvin S

Monday 1/7/19

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by , January 7th, 2019 at 09:20 PM (53 Views)
AM SCY Solo @ LRRC
PM SCY Solo @ LRRC

AM Swim:

5x100 w/ SNKL
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 FR swim
1 @ 1:40 50 FR kick H.A.S./50 FR swim
1 @ 1:30 25 FR kick H.A.S./75 FR swim
1 @ 1:20 FR swim

10x50 @ 1:00 FR kick w/ BD

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x100 @ 1:05 (1:00, 1:01, 1:02+, 1:04)
1:05 REST
3x100 @ 1:05 (1:02-, 1:03-, 1:04+)
1:05 REST
2x100 @ 1:05 (1:02-, 1:03-)
1:05 REST
100 @ 1:05 (:59-)

6x100 @ 1:40 kick 50 FR/50 FL H.A.S. w/ fins + SNKL

Total: 3000

PM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 4-3-2-1 breaths/25 pull w/ SP

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

2x25 @ 22.5 FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
4x25 @ 22.5 FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
6x25 @ 22.5 FR kick w/ BD
2:00 REST
6x25 @ 22.5 FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
4x25 @ 22.5 FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
2x25 @ 22.5 FR kick w/ BD

200 FR swim PERFECT STROKE! w/ 4/6/2 turns

Total: 3500

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Swim Workouts

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