PM LCM Solo @ LRRC CORE7 post swim 600 swim every 4th 25 scull w/ SNKL 6x100 @ 1:40 k/sw/dr/bld w/ fins odd: FL even: FR 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 5x100 @ 1:25 4x100 @ 2:00 "Rouse 100s" w/ fins 5x100 @ 1:20 100 EZ Total: 3100 CORE7: - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db - Statue of Liberty sit-ups switch at :30 w/ 10# db - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head) - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3) - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3) - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
SCY Warm up 4 x 75 1:15 3 x 100 2:00 alt 25st/25fr 4 x 75 1:15 3 x 100 1:30 Kick set 1 x 150 3:30 1:00 [vertical kick] 1 x 100 2:15 1:00 [vertical kick] 1 x 50 1:15 1:00 [vertical kick] Sprint set 2x 1 x 25 :45 easy 1 x 25 :45 sprint 1 x 50 1:15 easy 1 x 50 1:15 sprint 1 x 75 1:30 easy 1 x 75 1:30 sprint 1 x 100 2:00 easy 1 x 100 2:00 sprint [All swims choice] Freestyle set 4x 1 x 150 2:15 mod 1 x 150 2:15 build 1 x 150 2:15 best effort Warm down 4 x 50 1:00 Total: 4500
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