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Calvin S

Friday 7/26/13

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Friday 7/26

AM LCM and PM SCY + Crossfit

AM swim:

3x
400 swim
8x50 @ 1:00 w/ fins odd: swim w/ overkick, even: drill
4x100 @ 1:20 AE

5x100 @ 2:30 Rouse 100s

2x
2x200 @ 3:00 1st 50 STRONG
3x150 @ 2:00 3rd 50 STRONG
4x100 @ 1:20 1st 75 STRONG
100 EZ

4x50 @ 2:00 FAST w/ fins I.M. order

200 EZ

Total: 6000

Crossfit:

15:00 EMOM
6x squat @ 95 lbs
8x lunges (4 each leg)
2x burpees

PM swim:

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

6x under H2O turns @ :40
5x100 @ 1:20 AE
8x25 @ :40 V.S.
100 EZ

6x25 @ :30 FL (AVG 13.1)
6x50 @ :50 BK (AVG 34.9)
6x50 @ :50 BR (AVG 34.5)
5x100 @ 1:10 FR
4 STRONG AE holding b/w 1:00-1:03 (AVG 1:02.0)
1 N.S. - 57.1 (30.0/27.1)

50 EZ

4x 6 strokes w/ power tower
50 FAST w/ fins (FR - 21.3)
300 EZ

Total: 3450

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Categories
Swim Workouts

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