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Calvin S

Thursday 4/10/14

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by , April 10th, 2014 at 10:49 PM (105 Views)
Thursday 4/10

PM only SCY + weights

Swim:

2x
300 swim every 3rd 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins
4x75 @ 1:00 FR swim w/ paddles

8x25 @ :40 BR kick w/ snorkel
8x25 @ :40 BR swim w/ strapless paddles
8x25 @ :40 odd: BR swim, even: FR swim

600 w/ opposite fin + opposite paddle + snorkel

Total: 3000

Weights:

3x10 pull-ups
3x10 DB shoulder press (20, 25, 30)
3x10 DB single-arm bicep curls (20, 25, 30)
3x10 DB triceps extension (30, 35, 40)
3x10 DB single-arm row (30, 35, 40)
3x10 DB bench press (25, 35, 35)
2x 3x10 "empty cans" (5, 8)
3x15 hip abductor (90)
3x15 hip adductor (90)

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Categories
Swim Workouts

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