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Calvin S

Monday 7/1/13

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Monday 7/1

"Taper starts today!"

AM LCM and PM SCY + Crossfit

AM swim:

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

2x
4x75 @ 1:30 I.M. no FR
3x100 @ 1:20 AE

100 EZ

2x
4x50 @ :50 FL w/ fins
200 @ 2:45 pull w/ buoy + paddles + snorkel
4x50 @ :50 BK
200 @ 2:45 pull w/ buoy + paddles + snorkel
4x50 @ :55 BR
200 @ 2:45 pull w/ buoy + paddles + snorkel

100 EZ

2x
4x50 @ 1:00 FR kick w/ board
50 @ :50 FR w/ overkick
50 @ :50 STRONG

400 EZ

Total: 6000

Crossfit:

4x (for time)
10x candlesticks
20x grasshoppers
30x sit-ups
Time: 7:36

5x5 back squats
set #1 - 95
#2 - 115
#3 - 135
#4 - 155
#5 - 175

3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

PM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick
100 I.M.
4x50 @ :50 D1-4

22x25 @ :15 rest
6 - BK spin drill
6 - BR 2x under H2O strokes/2 regular strokes
6 - FL flick drill w/ under H2O recovery
4 - spin drill again (started over after 18)
100 EZ

6x25 @ :15 rest w/ fins
odd - power tower 25 kick under H2O
even - 25 under H2O FAST
4x 6 strokes FAST (no fins)
50 FAST from blocks (BR, 28.9)
100 EZ

600 EZ

Total: 2750

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Swim Workouts

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