View RSS Feed

Calvin S

  1. Saturday 12/22/12

    Saturday 12/22

    AM Crossfit and AM SCY

    Crossfit:

    ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)

    Double unders
    Turkish get-ups (w/ 30 lb sandbag)
    Dips
    Pull-ups
    Battle rope ( :30)
    Tire jumps

    AM swim:

    600 swim
    6x200 pull w/ buoy + paddles
    1 @ 2:45 50 FR/50 BK
    1 @ 2:30 FR D1-3

    2x
    4x50 @ :50 V.S. kick FR w/ board
    4x100 @ 1:30 50 BK/50 FR
    4x50 @ 1:00 AE kick (sidekick)
    4x100 @ 1:20 V.S. swim

    4x
    4x25 @ :25 FAST FR kick w/ board
    100 @ 2:00 FAST FR swim

    200 EZ

    Total: 5200
    Categories
    Swim Workouts