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Calvin S

Thursday 5/15/14

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Thursday 5/15

PM only LCM + Weights

Swim:

400 swim w/ fins + snorkel
4x150 @ 2:00 pull w/ buoy + paddles + snorkel

6x50 @ 1:00 k/dr/sw FL
200 @ 3:00 50 FL STRONG/150 AE FR
6x50 @ 1:00 k/dr/sw BK
200 @ 3:00 50 FL/BK STRONG/100 AE FR
6x50 @ 1:00 k/dr/sw BR
200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

500 EZ kick w/ fins + board

Total: 3000

Weights:

3x12 pull-ups
1x10/2x15 DB shoulder press (20, 35, 35)
1x10/2x15 DB single-arm bicep curls (20, 30, 30)
1x10/2x15 DB triceps extension (30, 45, 45)
1x10/2x15 DB single-arm row (30, 45, 45)
1x10/2x15 DB bench press (25, 40, 40)
2x 3x10 "empty cans" (10, 10)
3x15 hip abductor (110)
3x15 hip adductor (110)

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Categories
Swim Workouts

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