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Calvin S

Thursday 6/13/13

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Thursday 6/13

AM LCM and PM SCY + Crossfit

AM swim:

800 (300 swim/100 kick)
4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
8x50 @ 1:00 kick D1-4, 5-8
6x100 AE
4 @ 1:20 (held 1:14s)
2 @ 1:15 (held 1:13s)

2x w/ fins
4x50 @ 1:00 dr/sw by 25
3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)

2x
400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
8x50 @ 1:00 400 I.M. PACE
RD1: BK (AVG: 42s)
RD2: BR (AVG: 44s)
4x100 @ 1:30 swim w/ fins last 25 FAST

200 EZ

Total: 6000

Crossfit:

for time:
1 mile run
20 box jumps @ 24"
20 push-ups
800M row
20 dumbbell snatches @ 45 lbs (10 on each arm)
20 burpees
1 mile run
Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)

PM swim:

2x
200 swim w/ fins + snorkel
4x50 @ 1:00 kick/drill
4x50 @ :50 D1-4

4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)
100EZ

2x
4x75 @ 1:15 500 PACE
50 EZ
4x50 @ :45 200 PACE
50 EZ
2x100 @ :15 rest (broken 200) w/ fins
50 EZ

8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins

Total: 3600

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Swim Workouts

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