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Calvin S

  1. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts