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Calvin S

Thursday 5/17/12

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Thursday 5/17

AM and PM LCM + Crossfit

Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).

AM swim:

500 swim
200 IM drill
100 scull

12x50 @ 1:00 w/ fins
odd: 25 kick/25 shooter
even 25 shooter/25 kick
100 EZ

8x50 @ 1:00 burst + cruise (did 2 each stroke)
100 EZ

Did the main set breaststroke on the AFAP

100 AFAP kick for time (1:26)
200 EZ swim
100 AFAP swim for time (1:18)
200 EZ kick w/ board
50 AFAP kick for time (:41)
200 EZ swim
50 AFAP swim for time (:35)
200 EZ kick w/ board

100 EZ

Total: 3200

PM swim:

300 swim (100 FR/200 IM drill)
4x100 @ 1:40 D1-4
4x50 @ 1:00 D1-4
4x25 @ :40 IM order build to fast

1x100 @ 1:15 FR
1x400 @ 6:00 IM (5:36)
2x100 @ 1:15 FR
1x300 @ 4:30 IM no FR (4:19)
3x100 @ 1:15 FR
1X200 @ 3:00 IM no Br, no FR (2:45)
4x100 @ 1:15 FR
1x100 @ 1:30 FL (1:14)

^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.

Total: 3000

Crossfit:

4x (:40 on :20 off to switch stations)
med ball planks
split squat (w/ 2x20 lbs dumbbells)
tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise

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Categories
Swim Workouts

Comments

  1. pwb's Avatar
    Was the crossfit before or after the swims?

    Glad you liked the set
  2. Calvin S's Avatar
    Quote Originally Posted by pwb
    Was the crossfit before or after the swims?

    Glad you liked the set
    Crossfit was afterwards, but I still hurt (second day pain is always the worst) from Tuesday's Crossfit. I can honestly say I would not have finished the set as written had I the time. All that LCM fly is brutal. But, just like Arnold Schwarzenegger, "I'll be back." I just need to be a bit fresher (mentally I was prepped...I have sat at the computer and read over that set and visualized it for the past 4 days!).
  3. qbrain's Avatar
    (no thanks PWB, that set is rough)
    That's it? You are in too good of shape for a master.
  4. Calvin S's Avatar
    Quote Originally Posted by qbrain
    That's it? You are in too good of shape for a master.
    on a better day I may have been able to finish it, but I am just way broken down right now!