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Calvin S

  1. Thursday 2/14/13

    Thursday 2/14

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.
    "Hang Cleans"
    2x3 @ 45 lbs warm-up
    6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

    W.O.D.
    "21-15-9" (21 reps of each exercise, then 15, then 9)
    Russian-diamond sit-ups w/ 25 lb plate
    goblet squats @ 44 lbs
    double-unders

    Total time: 4:48

    (I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

    PM swim:

    500 swim

    3x (one round each BK, BR, FL)
    3x100 @ 1:45 kick D1-3
    4x50 @ 1:00 drill
    2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

    8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

    50 EZ

    2x
    3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
    3x100 @ 2:00 side kick AE
    RD1: 2:33, 2:22, 2:15
    RD2: 2:32, 2:22, 2:12

    3x100 @ 2:00 scull/sw/dr/sw

    Total: 5850
    Categories
    Swim Workouts
  2. Wednesday 2/13/13

    Wednesday 2/13

    PM only SCY

    400 swim
    300 pull w/ buoy only
    200 side kick

    3x
    4x50 @ 1:00 3/3/3 drill w/ strapless paddles
    5x100
    RD1 @ 1:20 DPS + 2 lines under H2O off each wall
    RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
    RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)

    100 EZ

    Total: 3100

    Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.
    Categories
    Swim Workouts