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Calvin S

Monday 6/17/19

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AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?"
PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed"

AM Swim:

4x
100 swim
50 S-line kick on back

12x150
4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR
4 @ 2:25 50 BK/25 S-line kick on back/75 FR
4 @ 2:15 FR

12x150
4 @ 3:00 FR kick H.A.S. w/ fins + SNKL
4 @ 2:20 FR w/ SP + fins + SNKL
4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL

3x150 @ :10 rest drill I.M. (no FR)

**Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back.

3x150 @ 2:30 EZ

Total: 5100

PM Swim:

400 swim every 4th 25 scull w/ SNKL
5x100 @ 1:45 FR kick w/ BD
5x100 @ :10 rest pull w/ paddles + SNKL

4x
3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4)
3x25 @ :20 rest FAST
75 EZ
Odd RDs - FR
Even RDs - FL

200 EZ

Total: 2500

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Categories
Swim Workouts

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