12 x 24M fr on 1:15 in 12m area • DFS, work breakouts and turns 8 x 50M fr on 2:00 • 36-38 pace, breathe ea 4
Updated January 4th, 2020 at 11:40 AM by __steve__
PM SCY Solo @ LRRC 400 swim every 4th 25 head-up scull 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x25 @ :30 FR kick w/ BD 100 EZ 4x100 @ 1:08 (1:05, 1:06-, 1:06-, 1:05+) 1:08 REST 3x100 @ 1:08 (1:03+, 1:04, 1:04+) 1:08 REST 2x100 @ 1:08 (1:04, 1:04+) 1:08 REST 100 @ 1:08 (1:00-) 4x175 @ 3:00 kick w/ fins + BD (first/last 25 FL submarine* kick) * UW kick w/ BD 8x25 @ :40 BR 2 DR (2K/1P) 2 swim w/ strapless fingertip paddles (SFP) 2 swim w/ 2x pullouts 2 swim FAST, dive #2 (:16-, :15-) 100 EZ Total: 3300 Man my BR feels like garbage right now.
4x200 SKiDS 3:15 IMO 6x75 p o-br4, e-br7 1:15 First fun set of the year coming up. I came up with this one as a riff on a 400 IM set that was my college coach's favorite. Goal is to descend each set of the 100 IMs in addition to within each set. Take an extra :30 after each set of 25s to get the fins off. 2x100 IM D1-2 1:45 8x25 fr/fins :25 150 fl/bk/br fast 3:00 8x25 br/fins :30 2x100 IM D1-2 1:45 8x25 bk/fins :25 150 bk/br/fr 3:00 8x25 fl/fins :25 2x100 IM D1-2 1:45 100 ez And this is my go-to breaststroke speed set now after I wrote it as part of a bigger set for a Saturday a month or so ago. 100s are to give the hips/groin a breather while keeping heart rate up a bit. 3x{1x25 br k in streamline :30 1x25 2k/1p br :30 1x25 long glide br :30 1x75 br D1-3 1:30 1x100 fr A1-3 2:00}
PM SCY w/ Srdan @ LRRC 400 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x25 @ :30 V.S. 100 EZ 6x50 FR kick w/ BD 3 @ 1:00 3 @ :50 100 EZ 8x75 @ 1:10 HOLD UNDER :46 pull w/ paddles 2:00 REST 6x50 @ :55 HOLD UNDER :30 50 @ 2:00 EZ 6x50 @ :55 HOLD UNDER :30 250 EZ kick 25 BR/25 FR w/ BD Total: 3000
Updated February 17th, 2020 at 03:24 PM by Calvin S
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