Calvin S

Friday 12/7

AM and PM SCY

AM swim:

600 swim (200 FR/200 IM k/dr/200 FR)
3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel

12x50 @ :55 pull w/ buoy
6 25 FL/25 FR
6 FR w/ strapless paddles

5x300 @ 4:00
#1 - broken at the 75s :05
#2 - broken at the 100s :10
#3-5 D1-3 (3:27, 3:19, 3:13)

150 EZ

Total: 3150

PM swim:

Swim Meet!!!

500 swim
8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
6x50 @ :50 D1-3, 4-6
6x75 @ 1:00 odd: build even: DPS
3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
6x50 @ 1:00 odd: 200 pace, even: DPS
100 EZ

200 FR - 1:55.94

300 EZ

Total: 2850

Thursday 12/6

AM only Crossfit

I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.

15:00 AMRAP
10 burpees
100 meter sprint
10 med ball slams w/ 20 lb ball
30 mountain climbers

RESULTS: 7 rounds + 10 more burpees

and then for time:

500 meter row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)