View RSS Feed

Calvin S

Monday 6/17/13

Rate this Entry
Monday 6/17

AM LCM and PM SCY + Crossfit

AM swim:

300 swim
300 pull
200 swim
200 kick
100 swim
100 drill

400 @ :15 rest I.M. swim

2x
4x25 @ :30 FL drill w/ fins
4x50 @ :50 FL swim
4x25 @ :30 BK drill
4x50 @ :50 BK swim
4x25 @ :30 BR drill
4x50 @ :55 BR swim w/ 2x pull-outs

10x150 @ 2:30 pull w/ buoy + paddles BEST AVG (beat best 200 yard FR time...averaged 1:45)

3x400 @ :10 rest opposite fin + opposite paddle + snorkel switching every 100

Total: 6100

Crossfit:

TABATA:
air squats @ :20 on :10 off for 4:00 (164)
sit ups @ :20 on :10 off for 4:00 (82)

PM swim:

2x
200 @ :10 rest 2/ fins + snorkel
4x50 @ 1:00 kick/drill
4x50 @ :50 D1-4

4x "Ghost Turns" @ 2:30
100 EZ

20x25 @ :20 (500 FR add-up)
100 EZ
8x25 @ :20 (200 FL add-up)
200 EZ

Total: 2300

Submit "Monday 6/17/13" to Digg Submit "Monday 6/17/13" to del.icio.us Submit "Monday 6/17/13" to StumbleUpon Submit "Monday 6/17/13" to Google

Updated June 28th, 2013 at 12:51 PM by Calvin S

Categories
Swim Workouts

Comments