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Calvin S

  1. Tuesday 2/19/13

    Tuesday 2/19

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    20 GHD sit-ups
    40 double-unders
    20 wall balls @ 10 lbs
    20 shoulder press @ 45 lbs

    W.O.D. (for time):
    "10-9-8-7-6-5-4-3-2-1"
    walking lunges (count both legs as 1 rep)
    V-sits
    mountain climbers (count both legs as 1 rep)
    front squat @ 75 lbs

    Final time: 9:22

    PM swim:

    600 swim (200 FR/200 I.M. dr/200 FR)
    400 pull w/ buoy only

    15x100
    4 @ 1:15 DPS
    5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
    :30 rest
    6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

    2x (STRK = FL/BR by round)
    3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
    4x25 @ :40 STRK kick FAST
    3x50 @ 1:00 STRK 25 bld/25 FAST
    4x25 @ :30 STRK drill

    4x25 @ :30 V.S.
    100 EZ

    3x250 @ 3:30
    #1 - 150 FAST/100 AE (1:37)
    #2 - 100 FAST/150 AE (1:04)
    #3 - 50 FAST/200 AE (:30)
    5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
    2x100 @ 1:30 50 dr/50 sw
    (All FAST was FL)

    200 EZ

    Total: 5400

    We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!
    Categories
    Swim Workouts