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Calvin S

Monday 2/17/2020

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by , February 17th, 2020 at 10:55 PM (150 Views)
AM SCY Solo @ LRRC "Short Interval Kicking"
PM SCY Solo @ LRRC "Keeping it Aerobic"

AM Swim:

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

4x kick w/ BD
25 @ :20 FR FAST
25 @ :40 BR SMOOTH
50 @ :45 FR FAST
25 @ :40 BR SMOOTH
75 @ 1:10 FR FAST
25 @ :40 BR SMOOTH
100 @ 1:30 FR FAST
25 @ 1:15 BR SMOOTH
**BONUS 1:00 REST after RD2

200 EZ

Total: 2600

PM Swim:

500 swim odd turns: TTs, even turns: 4/6/2
5:00 shooting the sh*t with Marvin
4x100 @ 1:45 k/sw/dr/bld I.M.O.
300 pull w/ SP + SNKL
4x50 @ 1:00 "Progressive Freestyle"
4x25 @ :30 15M burst odd: FR, even: BR

8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
100 EZ

2x
400 @ 5:00 pull w/ paddles + SNKL
4x100 @ 1:10 PINK
:20 REST*
300 @ 3:45 pull w/ paddles + SNKL
4x75 @ :55 PINK
:35 REST*
200 @ 2:30 pull w/ paddles + SNKL
4x50 @ :40 PINK
2:50 REST**
* This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

200 EZ

Total: 5600

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Swim Workouts

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