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Calvin S

  1. Friday 12/21/12

    Friday 12/21

    PM only SCY

    "Friday Fly Day"

    Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

    Felt better this afternoon so I made it to club practice and did this:

    800 swim (200 FR/200 I.M. drill)

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 rolling I.M.

    12x150
    1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
    1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

    2x (RD1: FL, RD2: FR)
    2x50 @ 1:00 FAST kick
    4x25 @ :30 FAST kick
    2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
    4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

    10x
    :20 Vertical Kick (V.K.) moderate
    :10 V.K. FAST in S-Line
    50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  2. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
    Categories
    Swim Workouts