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  1. Thursday 2/21/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Recovery"

    Weights:

    1x8/2x12 DB shoulder press (15/30/30#)
    1x8/2x12 DB S-arm bicep curl (15/30/30#)
    1x8/2x12 DB tricep extension (15/30/30#)
    1x8/2x12 DB S-arm row (15/30/30#)
    1x8/2x12 DB bench press (15/30/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    700 swim every 4th 25 scull w/ SNKL

    15x100 @ 1:30
    5 - FL kick H.A.S. w/ fins + SNKL
    5 - breathe every 4 pull w/ SP
    5 - FR kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
  2. Tuesday 2/19/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Rained Out!"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 FR kick w/ BD
    4x25 @ :35 4/6/8/10 fast strokes

    4x50 @ :50
    3 w/ chute (III)
    1 FAST (:26-)

    Total: 1100

    Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.
  3. Thursday 2/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/2x12 DB shoulder press (15/25/25#)
    1x8/2x12 DB S-arm bicep curl (15/25/25#)
    1x8/2x12 DB tricep extension (15/25/25#)
    1x8/2x12 DB S-arm row (15/25/25#)
    1x8/2x12 DB bench press (15/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    600 kick 100 FR/100 FL w/ fins + BD

    9x200 @ 2:35
    PINK

    6x100 @ 1:30 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    Total: 3500
  4. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  5. Tuesday 2/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power/Sprint Day"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (50/90/90#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
    100 EZ

    4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (III)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ chute (II)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (I)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT NO BREATH

    150 FLOAT

    Total: 2750

    * See attached picture from workout on 1/23/19 for settings.
  6. Sunday 2/3/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

    Weights:

    1x8/2x12 DB shoulder press (10/25/25#)
    1x8/2x12 DB S-arm bicep curl (10/25/25#)
    1x8/2x12 DB tricep extension (10/25/25#)
    1x8/2x12 DB S-arm row (10/25/25#)
    1x8/2x12 DB bench press (10/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x100 @ 1:30 swim w/ fins
    3 - first 25 UW FL kick
    3 - second 25 UW FL kick
    3 - third 25 UW FL kick
    3 - last 25 UW FL kick

    200 EZ FR kick w/ BD

    Total: 3000
  7. Thursday 1/24/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    1x8/2x12 BB RDL (45/95/95#)
    1x8/2x12 BB back squat (45/95/95#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    500 swim every 4th 25 FL kick on back H.A.S.

    9x200 @ 2:35
    3 - pull w/ paddles + SNKL
    3 - swim w/ 5 FL kicks off all walls
    3 - smooth D1-3 (2:20, 2:15, 2:09)

    200 FLOAT

    Total: 2500
  8. Wednesday 1/9/19

    PM SCY Solo @ LRRC “I.M. tired”
    CORE7 post swim

    Swim:

    10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

    12x75
    Odd: FL/BK/BR
    Even: BK/BR/FR
    6 @ 1:20 drill
    6 @ 1:05 STRONG

    10x50 @ :40 FL kick w/ fins + BD

    6x100 pull w/ SP
    Odd @ 1:15 FR
    Even @ 1:30 BK

    Total: 3000

    CORE7:

    - high plank to low plank (RD3 switch on command)
    - crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
    - leg lift to hip raise (RD3 switch on command)
    - bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
    - oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
    - half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
    - plank rotations (RD1/RD2), “beat boys” (RD3)

    Updated January 10th, 2019 at 11:00 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Tuesday 1/8/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/65/65#)
    3x10 S-leg curl (10/30/50#)
    3x10 S-leg extension (10/30/50#)
    3x10 S-leg glute (30/70/70#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    500 SKIPS
    10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ :30 V.S.

    4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
    1:10 REST
    3
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
    1:10 REST
    2
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
    1:10 REST
    100 @ 1:10 @ GOAL MILE PACE (:58+)

    10x50 @ 1:00 FR swim 3 breaths max

    Total: 2600

    SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!
  10. 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
  11. Wednesday 1/2/19

    PM SCY w/ Trip @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe every 6 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
    * bonus 1:00 rest before #5

    100 FLOAT
    100 PERFECT STROKE! w/ 4/6/2 turns

    Total: 4100

    CORE7:

    - full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
    - moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
    - weighted oblique crunch w/ 10# db (switch sides at :30)
    - weighted crunch to weighted sit up w/ 10# db
    - floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
    - bear crawl burpees
    - plank ups (RD1), leg lift to crunch (RD2/RD3)
  12. Saturday 12/29/18

    AM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Best Average"

    "You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

    Weights:

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

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    8x25 @ :45 scull w/ buoy + SNKL
    #1 - front forearm scull smooth
    #2 - underwater recovery
    #3 - front forearm scull fast
    #4 - underwater recovery

    10x100 @ 2:00 BEST AVG

    200 FLOAT

    Total: 3400

    Results:
    10/16/18 - SCY -
    :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
    12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

    SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

    Updated December 29th, 2018 at 09:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Thursday 12/27/18

    AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    AM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 BK drill
    odd: 3/4 drill
    even: "Matt Biondi" drill
    4x75 @ 1:15 rolling I.M. work transitions!

    2x
    4x25 @ :45 BK kick w/ 15M UW off wall
    3x100 @ 1:25 BK AE
    200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

    200 EZ

    Total: 3400

    Weights:

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

    PM Swim:

    2x
    5x100 @ :15 rest w/ SNKL
    #1 - FR kick H.A.S
    #2 - 75 FR kick H.A.S./25 FR swim
    #3 - 50
    FR kick H.A.S./50 FR swim
    #4 - 2
    5 FR kick H.A.S./75 FR swim
    #5 - FR swim
    4x75 @ 1:20 k/dr/UW w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 FR kick w/ BD
    2:00 REST
    8x25 @ :25 FR kick w/ BD
    2:00 REST
    4x25 @ :20 FR kick w/ BD

    100 EZ

    Total: 2700
  14. Wednesday 12/26/18

    PM SCY w/ Trip (main set only) @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:00 D1-4 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:36, 1:08, 1:05, :59
    RD2: 3:34, 1:09+, 1:03+, :58
    RD3: 3:28, 1:10, 1:04+, :59-
    RD4: 3:29**, 1:10, 1:04+, :59-

    **Oops, I backed off too much on the middle 100 :/

    8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    Total: 5000

    CORE7:

    - high plank to low plank (RD1/RD2), add jump (RD3)
    - low plank pike-up (RD1/RD2), streamline hold on back (RD3)
    - high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
    - floor wipers
    - bounce squat/lunge (switch on command)
    - high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
    - full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)
  15. Thursday 12/20/18

    PM Weights @ LRRC
    PM SCY w/ Blair @ 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#)
    200 abs

    Swim:

    1000 SKIPS

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

    Total: 2000
  16. Wednesday 12/19/18

    PM SCY w/ Trip + Blair Bish @ LRRC
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 drill
    RD1 - 3 FL/3 BK
    RD2 - 3 BR/3 FR

    16x75 @ 1:10
    4 - FR "Claire Lockridge"
    4 - rolling I.M. STRONG
    4 - FR "Claire Lockridge" **
    4 - rolling I.M. STRONG
    ** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

    10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500

    CORE7
    - plank jacks (RD3 w/ gliders)
    - alternating knee pulls/pikes w/ gliders
    - single leg v-ups
    - floor wipers
    - mountain climbers w/ gliders
    - half burpees
    - hip raises (RD1), full body crunch (RD2), toe reaches (RD3)
  17. Tuesday 12/18/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    5x100 4 FL kicks off walls w/ SNKL
    1 @ 2:00 kick H.A.S.
    1 @ 1:50 75 kick H.A.S./25 swim
    1 @ 1:40 50 kick H.A.S./50 swim
    1 @ 1:30 25 kick H.A.S./75 swim
    1 @ 1:20 swim

    12x25 @ :40
    odd: FR NO SPLASH!
    even: DIVE w/ FAST breakout into EZ

    8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

    8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

    6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
    6x25 @ 1:00 FAST FR NO BREATH w/ fins

    2x200 @ 2:35 FR swim
    100 EZ

    Total: 2200
  18. 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
  19. Wednesday 12/12/18

    PM SCY Solo @ LRRC
    CORE7 post swim

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    2x
    3x50 @ :40 D1-3
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    3x
    6x25 @ :40 FR FAST w/ 4 FL kicks off wall
    500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

    9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

    Total: 4000

    CORE7:

    - crossover sit-ups
    - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
    - full body crunch w/ 10# db
    - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
    - static crunch w/ heel touch
    - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
    - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

    Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
  20. Tuesday 12/11/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    600 swim 4 FL kicks off all walls (100 FR/100 BK)
    6x100 I.M.
    odd @ 1:40 drill
    even @ 1:30 D1-3 (1:19, 1:13, 1:07)

    3x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 REST
    4x25 @ :30 FR V.S.
    RD1 w/ paddles + fins
    RD2 w/ fins
    RD3 no equipment
    :30 REST

    200 EZ

    Total: 2300

    Updated December 13th, 2018 at 12:38 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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