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Calvin S

Wednesday 7/24/13

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Wednesday 7/24

PM only SCY + Crossfit

Crossfit:

6x (not for time, just smooth, steady, and keep moving)
30 mountain climbers
15 rotator cuff extensions @ 2.5 lbs (basically shoulder rehab)
5 GHD sit-ups

W.O.D.:
50 pull-ups
50 push-press @ 45 lbs (so just the bar)
50 mountain climbers
Final time: 4:14

PM swim:

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

8x50 @ 1:00 I.M. order
odd: kick/drill
even: drill/swim

4x100 @ 1:20 AE
8x25 @ :40 V.S.

4x75 @ 1:10 (44.1, 51.1, 52.0, 53.3)
4x25 @ :30 (14.0, 13.1, 14.0, 12.6)
"Broken" 400 I.M. add-up: 4:14.2
300 EZ

4x50 @ :50 (27.1, 31.1, 32.5, 26.9)
"Broken" 200 I.M. add-up: 1:57.6
400 EZ

4x50 @ :50 (27.4, 28.4, 28.8, 30.0)<-- damn Crossfit workout killed that last 50!
"Broken" 200 FL add-up: 1:54.6
100 EZ

10x100 @ 1:10 lactate hold (held 1:04/1:05)
100 EZ

Total: 4700

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Swim Workouts

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