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Calvin S

Monday 3/11/19

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AM SCY w/ ARKM (for the 100s) @ LRRC
PM SCY Solo @ LRRC "PM practice from 2-24-14"

AM Swim:

500 swim every 4th 25 scull w/ SNKL

2x
25 @ :20 FAST FR kick w/ BD
25 @ :40 EZ BR kick w/ BD
50 @ :40 FAST FR kick w/ BD
25 @ :40 EZ BR kick w/ BD
75 @ 1:00 FAST FR kick w/ BD
25 @ :40 EZ BR kick w/ BD
100 @ 1:20 FAST FR kick w/ BD
25 @ 1:40 EZ BR kick w/ BD

100 EZ

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
8x25 @ :30 FL kick UW w/ fins

21x100
6 @ 1:25 SMOOTH
5 @ 1:20 WHITE
4 @ 1:15 PINK
3 @ 1:10 LOW RED-ISH
:30 REST
2 @ 1:05 RED w/ paddles + fins
:30 REST
1 @ 1:00 FAST (:56+)

100 EZ

Total: 4300

PM Swim:

2x
400 swim
4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
8x25 @ :30 drill/UW kick w/ fins

2x
4x25 @ :40 V.S.
2x50 @ 1:10 15M DIVE FAST/35 EZ
100 @ 2:00 EZ

400 @ 4:40 pull w/ buoy + paddles + snorkel
4x100 @ 1:10 D1-4 (1:07, 1:05, 1:03, 1:00+)
:40 REST
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ 1:30 3rd 25 FAST w/ fins
200 @ 2:20 pull w/ buoy + paddles + snorkel
:10 REST
4x50 @ 2:00 FAST w/ fins

100 EZ

Total: 4300

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Categories
Swim Workouts

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