Last workout of the year.... it was a doozy! 3675 scy
5 x 200 swim, kick*, drill, pull, swim
* - 50 front, 50 back, 50 side (L), 50 side (R)
19 x 75; 3 times through:
3 x 75 Set^ @1:30
1 x 75 build @1:20
1 x 75 fast @1:10 (2 x 75 on last round of 3)
1 x 75 easy @1:30
^ - (by 25): #1: single-arm (R), single-arm (L), swim; #2: short dog, long dog, swim; #3: finger drag, straight arm, swim
21 x 50:
4 x 50 @80% r:10 [:45s]
3 x 50 easy @:55
4 x 50 @90% r:15 [:42/:43s]
3 x 50 easy @:55
4 x 50 @100% r:20 [:40s]
3 x 50 easy @:55
200 pull
5 x 200 swim, kick*, drill, pull, swim
* - 50 front, 50 back, 50 side (L), 50 side (R)
19 x 75; 3 times through:
3 x 75 Set^ @1:30
1 x 75 build @1:20
1 x 75 fast @1:10 (2 x 75 on last round of 3)
1 x 75 easy @1:30
^ - (by 25): #1: single-arm (R), single-arm (L), swim; #2: short dog, long dog, swim; #3: finger drag, straight arm, swim
21 x 50:
4 x 50 @80% r:10 [:45s]
3 x 50 easy @:55
4 x 50 @90% r:15 [:42/:43s]
3 x 50 easy @:55
4 x 50 @100% r:20 [:40s]
3 x 50 easy @:55
200 pull
Last edited by:
tanzbodeli: Dec 31, 18 12:31