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Calvin S

Monday 7/29/13

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Monday 7/29

AM LCM and PM SCY + Crossfit

AM swim:

800 (300 swim/100 kick)
600 (200 pull w/ buoy + paddles + snorkel/100 kick)
400 (100 BK/100 kick)

6x100 @ 2:30 Rouse 100s

3x
6x50 @ :50 swim w/ strapless paddles + snorkel
12x25 @ :40 2 drill/2 swim I.M. order (no FR)

2x
400 @ 5:00 AE
300 @ 4:00 breathing 3-5-7 by 50
200 @ 3:30 FAST kick w/ fins
100 @ 1:40 swim w/ fins last 15M FAST

200 EZ

Total: 6400

Crossfit:

5x
:10 handstand
4x candlestick to burpees
10x grasshoppers

PM swim:

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

6x under H2O returns

5x100 @ 1:20 AE
8x25 @ :40 V.S.

2x
2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
4x50 @ :50 BK (AVG. 34.3/34.8)
4x50 @ :50 BR (AVG. 34.4/33.2)
2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
100 EZ

8x25 @ :05 rest FR drill
400 opposite fin + opposite paddle + snorkel (switch every 100)

Total: 4100

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Categories
Swim Workouts

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