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  1. Thursday 4/4/19

    PM SCY Solo @ LRRC "Broken Swim"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :40 V.S. FR kick w/ BD

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (40.98, 42.70, 43.34, 44.02)
    4x50 @ :10 rest (29.27, 30.04, 30.17, 29.09)

    Time: 4:49.61

    400 EZ

    Total: 2200

    SHOUT OUT: Trip, for getting my splits for me.
    Categories
    Swim Workouts
  2. Sprint Day - 4/4/19

    Here's my once a week sprint day - if you're swimming meters may want to do the 25's no breath with 1 breath instead.

    W/U (1100):

    4x125 @ 2:00 - last 50 stroke

    6x50 k w/ fins @ 1:00, desc 1-3, 4-6

    4x75 @ 1:15
    1&3 - k/d/s
    2&4 - d/s/build

    Main 1 (600):
    *I banked the rest in between the fast and easy parts

    1x100 build @ 1:30
    1x100 FAST @ 2:00
    1x100 easy @ 1:30
    1x75 FAST @ 1:30
    1x75 easy @ 1:15
    1x50 FAST @ 1:15
    1x50 easy @ 1:00
    1x25 FAST @ :45
    1x25 easy

    Main 2 (400):

    4x{
    1x50 build @ 1:00
    1x25 no breath @ :30
    1x25 FAST @ :45}

    W/D (400):

    200 easy w/ fins and paddles, DPS
    200 kick w/ fins
    Categories
    Swim Workouts