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Calvin S

Friday 6/28/13

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Friday 6/28

AM LCM and PM SCY + Crossfit

AM swim:

800 (300 swim/100 kick)
600 (200 pull w/ buoy + paddles + snorkel/100 kick)
400 (100 swim/100 kick)
200 I.M. kick/drill

4x75 @ 1:30 k/dr/bld
8x50 @ :45 AE

25x100 @ 2:00
3 FAST (AVG: 1:08.8)
1 EZ

4x400 @ :10 rest w/ snorkel
# 1 - buoy only
# 2 - strapless paddles only
# 3/4 - opposite fin/opposite paddle switching every 200

Total: 6800

Crossfit:

12:00 AMRAP
5 burpees
10 wall balls
15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

PM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick
100 I.M.

8x25 @ :40 V.S.

4x75 @ 1:20 BEST AVG (43.0)
3x100 @ 1:05 AE
4x50 @ :50 200 PACE (28.0)

100 EZ

Total: 2100

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Categories
Swim Workouts

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