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Calvin S

Thursday 5/17/18

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PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

600 swim
400 pull w/ paddles + SNKL

2x
4x150 @ 2:30 k/dr/sw
RD1: odd: FR, even: FL
RD2: odd FR, even BK
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :35 swim

4x50 @ 1:00 fist drill w/ SNKL
2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
100 EZ
4x50 @ 1:00 FR swim w/ tennis balls + SNKL
3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
150 EZ
4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
25 DIVE FAST
75 EZ

Total: 3900

TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

5x
:30 dumb bell bicep curl (10#)
:30 dumb bell shoulder press (10#)
:30 REST

5x
:30 push-ups
:30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
:30 REST

5x
:30 plated toe touches (25#)
:30 plated full body crunch (25#)
:30 REST

5x
:30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
:30 burpees
:30 REST

5x
:30 mountain climbers
:30 plank rotations
:30 REST

There was about 2:00 between each new set of exercises.

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