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Calvin S

Wednesday 6/19/13

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Wednesday 6/19

AM LCM and PM SCY + Crossfit

AM swim:

600 swim
400 pull w/ buoy + strapless paddles + snorkel
8x50 @ 1:00 kick/drill
6x100 AE
4 @ 1:20 (held 1:14s)
2 @ 1:15 (held 1:13s)
400 EZ
4x25 @ :30 build to FAST
100 EZ

2x
6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
100 EZ
4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
#1 - BEST TIME + 2 (28.0, 28.9)
#2 - BEST TIME + 1 (27.0, 27.8)
#3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
100 EZ
2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
#1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
#2 - BEST TIME or better (55.4, 55.0)
100 EZ

300 EZ

Total: 4900

Crossfit:

10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
- max kipping pull-ups
- YTWLs (think shoulder rehab)
- plank walk 20 yards (alternate 1 round forward, 1 round backwards)

PM swim:

200 swim
300 swim w/ under H2O turns
4x50 @ 1:00 kick/drill w/ fins + snorkel
4x75 @ 1:10 light D1-4

"Broken Swim/Race Rehearsal Day"
4x75 @ :15 rest
4x50 @ :10 rest
(Broken 500 FR - 4:50.1)
400 EZ
25 @ :10 rest
50 @ :10 rest
25 @ :00 rest
(Broken 100 FL - 55.9)
400 EZ
25 @ :10 rest
50 @ :10 rest
25 @ :00 rest
(Broken 100 BR w/ fins - 50.1)

8x50 @ :05 rest A.R.
400 EZ

Total: 3300

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Swim Workouts

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