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Calvin S

  1. Thursday 12/13/18

    AM Weights @ LRRC
    AM SCY Solo @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

    2x
    4x25 @ :40 FR B&A drill w/ SNKL
    :20 rest
    4x25 @ :40 BK 3/4 drill
    :20 rest

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 rest
    4x50 @ 1:00 "Progressive Backstroke"
    :30 rest

    4x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 2000