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Calvin S

Monday 7/22/13

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Monday 7/22

AM LCM and PM SCY + Crossfit

AM swim:

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

6x100 @ 2:15 Rouse 100s

4x100 @ 2:00 FR kick
400 @ :30 rest opposite fin + opposite paddle (switching every 100)
4x100 @ 1:55 FR kick
400 @ :30 rest opposite fin + opposite paddle (switching every 100)
4x100 @ 1:50 FR kick
400 @ :30 rest opposite fin + opposite paddle (switching every 100)
4x100 @ 1:45 FR kick
400 @ :30 rest opposite fin + opposite paddle (switching every 100)

Total: 5000

Crossfit:

Modified "Intro"
400M run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

final time: 3:13

PM swim:

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

6x under H2O turns

3x
12x25 @ :30 FL
3x100 @ 1:20 BK
12x25 @ :30 BR
3x100 @ 1:05 FR

400 EZ

Total: 5000

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Categories
Swim Workouts

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