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Calvin S

Friday 5/9/14

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Friday 5/9

AM only LCM + Weights

Swim:

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

5x100 @ 1:25 AE
8x25 @ :30 V.S.
100 EZ

Total: 2000

Weights:

1x10/2x15 RDL (70, 80, 80)
1x10/2x15 back squat (95, 135, 135)
1x10/2x15 single leg curl (40, 60, 60)
1x10/2x15 single leg extension (50, 70, 70)
1x10/2x15 single leg glute (90, 110, 110)
3x15 hip abductor (110)
3x15 hip adductor (110)
2x(3x10) "empty cans" (10, 10)

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Categories
Swim Workouts

Comments

  1. UK-David's Avatar
    Looks good. What do "AE" and "VS" mean in your 100 and 25 sets?
  2. Calvin S's Avatar
    Quote Originally Posted by UK-David
    Looks good. What do "AE" and "VS" mean in your 100 and 25 sets?
    David,

    AE means aerobic. Whatever speed/pace I could hold indefinitely. V.S. stands for "variable sprint". These can be done a couple of different ways:

    version 1: #1 - half fast/half EZ, #2 - half EZ/half fast, #3 - all EZ, #4 - all fast
    version 2: #1 - build up to fast, #2 - just the opposite of #1 (start fast and slow down through the distance), #3 - half EZ/half fast, #4 - half fast/half EZ

    I have been doing version 2 for the most part in recent months. There are other versions floating around out there also (you may already do something similar or the same but know it by a different name).