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Calvin S

Wednesday 7/3/13

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Wednesday 7/3

AM LCM and PM SCY + Crossfit

AM swim:

3x
400 swim (get out and dive each 100)
4x25 @ :15 rest under H2O kick w/ fins
4x50 @ :55 FR w/ overkick + snorkel

2x
4x50 @ :50 200 PACE
3x100 @ 1:20 AE
100 EZ

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

Total: 4500

Crossfit:

5x
5x backsquat (155 lbs)
50x lunges (25 each leg)

PM swim:

600 swim
8x75 @ 1:20 kick/drill/25 under H2O w/ fins

4x ghost turns @ 2:00
100 EZ

5x200 @ 2:20 pull w/ buoy + paddles + snorkel
100 EZ

2x (RD1: as written, RD2: A.R. and AE because I am tapering)
4x75 @ 1:20 BEST AVG FR (42.2, 42.5, 42.9, 42.4)
50 EZ
4x50 @ :50 200 PACE FR (27.5, 28.0, 28.0, 27.9)
50 EZ
2x100 @ 1:30 swim w/ fins as a broken 200 (50.9, 53.0)
100 EZ

Total: 4200

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Categories
Swim Workouts

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