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Calvin S

Friday 6/7/13

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Friday 6/7

AM LCM + Crossfit and PM SCY

Crossfit:

500M run
50 double-unders
40 sit-ups
30 ring dips
20 kettle bell squat + dead lift
10 handstand push-ups
20 KB S2DL
30 ring dips
40 sit-ups
50 double-unders
500M run

AM swim:

200 swim
4x150 @ :10 rest k/dr/bld w/ fins
6x100 AE
4 @ 1:20
2 @ 1:15

4x50 @ 1:00 build to FAST

60x50 as follows:
8 @ :50 4x12.5 FAST/4x25 FAST
10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
8 @ :50 200 PACE

8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
400 EZ

Total: 5400

PM swim:

400 swim
8x50 @ 1:00 k/dr
300 pull w/ buoy + paddles + snorkel
8x50 @ 1:00 drill/bld
8x25 @ :30 V.S.

6x
1:00 V.K.
25 @ :10 rest under H2O kick
25 FAST

2x75 @ 1:20 kick BR

Total: 2050

I left PM practice early because it was my wife's birthday and I needed to get ready for the party!

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Swim Workouts

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