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Calvin S

Monday 6/24/13

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Monday 6/24

AM LCM and PM SCY + Crossfit

AM swim:

600 swim
400 pull w/ buoy + strapless paddles + snorkel
4x150 @ 2:20 k/dr/sw w/ fins + snorkel
8x25 @ :10 rest build to FAST
100 EZ

6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

5x100 @ 1:50 FR kick
400 @ 6:00 N.S. (2:31/2:26 - 4:57)
4x50 @ 1:10 drill
6x50 @ :55 FR kick
200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

5x100 @ 1:30 AE

Total: 4600

Crossfit:

warm-up:
60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
50 squat throws w/ 20 lb med ball + partner (50 each!)
back squat:
5 @ 45
5 @ 95
5 @ 115
5 @ 145

W.O.D.:
3x
5 x back squat @ 145
10 x squat jumps
15 x burpee + knees to chest

PM swim:

3x
400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
200 @ :10 rest I.M. kick
4x50 @ 1:00 drill/swim

**Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

200 EZ

2x
4x200 @ 2:30 AE
8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
4x25 @ :10 rest human paddle drill w/ snorkel

300 EZ

Total: 5500

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Swim Workouts

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