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Calvin S

  1. Wednesday 6/5/19

    PM LCM Solo @ LRRC "I.M."
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    16x25 @ :30 2 drill/2 swim I.M.O.

    4x150 @ 2:15 light D1-4 pull w/ SP + SNKL

    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (50 BK/100 BR/50 FR)

    100 EZ

    Total: 3500

    CORE7:

    - power sit up (RD1), w/ 10# db (RD2), elevated bicycle kicks (RD3)
    - statue of liberty sit ups (switch arms at :30 mark) w/ 10# db
    - Russian twists w/ 10# db
    - high plank/low plank, last :30 switch to plank rotations (RD3)
    - side plank w/ hip dip (switch sides every :15)
    - 1/2 Burpee (no jump or push up) w/ 8 mountain climbers (RD1), 6 mountain climbers (RD2), 4 mountain climbers + add the push-up (RD3)
    - single leg v-up w/ 10# db (RD1), alternating scissor kick + random v-up on command (RD2), w/ 10# db (RD3)
  2. Tuesday 6/4/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    600 swim every 4th 25 scull w/ SNKL

    4x100 @ 1:45 swim w/ chute half open
    4x100 @ 1:45 kick w/ fins + BD + chute half open
    2x200 @ 3:30 swim w/ SP + fins + chute half open
    400 @ 7:00 FAST (4:53 - 1:11/1:14/1:14/1:14)
    100 EZ

    3x100 @ 1:40 RACE TRIP!
    4x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 3000