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Calvin S

Thursday 4/12/12

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by , April 12th, 2012 at 08:59 PM (241 Views)
Thursday 4/12

PM only SCY + Crossfit

Crossfit:

4x ( :50 on, :10 rest/switch)
split lunge
row (on the erging machine)

2:00 rest

3x ( :50 on, :10 rest/switch)
med ball slams (14 lbs)
bear crawl (25 yds forwards, 25 yards backwards)

Swim:

500 swim
8x100
4 @ 1:20 D1-4
4 @ 1:30 50 kick/50 build

9x200
3 @ 2:30 D1-3
2 @ 2:25 D1-2
4 @ 2:20 hold low red HR (2:07, 25/10)

3x300 @ 3:45 D1-3 (3:09, 3:04, 2:55)
2x200 @ 2:45 backstroke (50 R arm, 50 L arm, 100 swim)

with fins:
4x100 @ 1:45 (25 fast fly kick under H2O, 50 fast fly kick on back, 25 fast fly swim)

200 EZ

Total: 5000

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Categories
Swim Workouts

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