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Calvin S

Friday 2/15/19

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by , February 15th, 2019 at 10:03 PM (75 Views)
AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

AM Swim:

2x
400 @ 6:00 FR every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 D1-3

4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x150 @ 2:15
odd: 50 FL STRONG/100 FR AE
even: 100 FL STRONG/50 FR AE

4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

100 EZ

Total: 3800

PM Swim:

600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

12x75 @ 1:10
#1 - AE FR **
#2 - 25 FAST FL/50 AE FR
#3 - 50 FAST FL/25 AE FR
#4 - 75 FAST FL
#5-8 - AE FR
#9 - AE FR
#10 - 50 AE FR/25 FAST FL
#11 - 25 AE FR/50 FAST FL
#12 - 75 FAST FL
** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
5x100 @ 1:30 FL kick w/ fins + BD

100 FLOAT

Total: 2700

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Swim Workouts

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