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Calvin S

  1. Friday 2/22/13

    Friday 2/22

    PM only SCY

    1000 swim (150 swim/50 kick)
    8x100 (2 each stroke I.M. order)
    1 @ 1:45 50 kick/50 drill
    1 @ 1:30 50 drill/50 bld

    8x75 @ 1:10 D1-4 in pairs
    odd: FL/BK/BR
    even: FR

    4x all kick w/ board (RD1/3 FR, RD2 BR, RD4 FL on back)
    100 @ 2:00 D1-4 by round
    2x50 @ 1:00 FAST
    4x25 @ :30 FAST

    8x50 @ 1:00 25 MAX kickouts/25 build
    4x50 @ 1:00 25 scull/25 drill

    20x50 @ 1:30 FAST (I did 5 each stroke I.M. order, held :28s, :33s, :32s, :27s respectively)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  2. Thursday 2/21/13

    Thursday 2/21

    AM Crossfit only

    W.O.D. #1:
    "The Intro"
    (for time)
    500M row
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups
    Final time: 3:56

    W.O.D. #2:
    2x
    1:30 row for calories
    1:30 break
    1:30 max sit-ups on GHD machine
    1:30 break
    1:30 max ball slams w/ 20 lb ball
    1:30 break

    Updated February 22nd, 2013 at 11:00 PM by Calvin S

    Categories
    Swim Workouts