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Calvin S

Monday 2/24/2020

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by , February 24th, 2020 at 09:05 PM (151 Views)
AM SCY Solo (sort of, I piggybacked off Arkansas Masters) @ LRRC "People say oxygen is overrated, until they need to breathe."
PM SCY w/ Trip @ LRRC

AM Swim:

400 swim FR/BK/FR/scull
400 100 FR/100 FL kick w/ fins + BD
400 pull w/ paddles + SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x25 @ :30 FR kick w/ BD

3x
3x100 @ 1:30 D1-3
RD1 - descend to PINK (1:09, 1:06, 1:03)
RD2 - descend to low RED (1:06, 1:05, 1:00+)
RD3 - descend to high RED (1:02+, 1:00+, :58)
8x25 @ :30 FR
RD1 - odd: SMOOTH, even: no breath
RD2 - odd: 1 breath, even: no breath
RD3 - 1x 1 breath, 3x no breath
1:30 REST

2x
2x50 @ :50 2 breaths max
4x25 @ :30 FL FAST
:20 REST

200 EZ (25 BK/25 FR)

Total: 3800


PM Swim:

500 swim every 4th 25 scull w/ SNKL
5x100 @ 1:45 k/sw/dr/bld
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x25 @ :30 FR kick w/ BD

3x
2x200 @ 2:40 PINK pull w/ paddles + SNKL (2:17, 2:12, 2:10, 2:08, 2:14, 2:13)
4x50 @ :50
RD1 - RED (:30-, :29, :29-, :29-)
RD2 + RD3 - BLUE/200 PACE (:27, :27-, :27-, :27, :28-, :27, :27, :26)
1:20 REST

150 EZ
3x100 @ 1:30 RACE TRIP! ("Zane Grothe" Style)
9x50 @ :45 FR kick w/ fins + BD

Total: 4000

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Updated February 25th, 2020 at 09:39 AM by Calvin S

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Swim Workouts

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