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  1. Friday 2/21/2020

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim
    300 50 FR/50 BR kick w/ BD
    300 R.I.M.O. k/dr/sw
    3x100 @ 1:20 last 25 UW kick w/ fins
    300 pull

    4x100 @ 1:07 (1:04+, 1:05-, 1:05-, 1:05)
    1:07 REST
    3x100 @ 1:07 (1:03+, 1:04+, 1:04+)
    1:07 REST
    2x100 @ 1:07 (1:03, 1:03)
    1:07 REST
    100 @ 1:07 (1:02)

    4x75 @ 1:05 "Claire Lockridge"
    4x50 @ :05 rest 25 BK/25 FR

    Total: 3000

    PM Swim:

    800 swim w/ fins + paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x75 @ 1:00 D1-4
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    300 @ 3:20 RED (3:11-)
    3x100 @ 1:10 PINK
    50 @ 2:10 EZ
    300 @ 3:30 PINK (3:21)
    3x100 @ 1:05 RED (1:02-, 1:03-, 1:01)

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:40 BK w/ 12.5 UW kick off all walls

    Total: 3250
    Categories
    Swim Workouts
  2. Short Speed Work

    Workout from Wednesday, I was short on time and wanted to get some speed work in. This was a good short set with some sprint and 200 pace. Enjoy!

    W/U (900):

    6x150 - 4 @ 2:00 swim, 2 @ 3:00 kick (fins optional)

    Main (1550):

    4X [

    4x50 pull @ 1:00/:55/:50/:45 by round
    *Equipment by round: ankle strap+buoy; strap+buoy+paddles; buoy; buoy+paddles
    1x75 @ 1:30 - 200 pace (bank rest)
    1x50 easy @ 1:00
    1x100/75/50/25 by round @ 1:30 FAST
    *100 on round 1, 75 on round 2, etc

    50 easy

    Total: 2500
    Categories
    Swim Workouts