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Calvin S

  1. Thursday 1/3/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Backstroke focused I.M."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/55/65#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (50#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    1000 SKIPS

    8x125 kick w/ fins
    odd: last 25 UW
    even: first 25 UW
    2 @ 2:00
    2 @ 1:50
    2 @ 1:40
    2 @ 1:30

    12x25 @ :45 front scull w/ SNKL
    2 w/ buoy focus on head position
    2 no buoy focus on body alignment

    2x
    3x100 @ 1:20 FRIM
    4x50 @ :50 BK @ 200 I.M. PACE
    RD1 - :32+, :32+, :31+, :31+
    RD2 - :33-, :32+, :32+, :32
    50 EZ BR kick w/ BD

    4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

    5:00 of "bucket" turn/spin turn practice

    Total: 3600