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Calvin S

Wednesday 5/30/18

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PM LCM w/ Blair (for warm down!) @ LRRC
CORE7 after swim

600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
4x50 @ :50 D1-4 (:39, :37, :35, :33)
4x25 @ :30 V.S.
100 EZ

2x
200 @ 2:50 1st 50 STRONG
2x150 @ 2:10 2nd 50 STRONG
3x100 @ 1:20 last 25 FAST w/ fins
2:00 REST

8x50 @ :10 rest
odd: FR kick w/ BD
even: FR pull w/ BD

Total: 3000

CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
(each couplet was :30 each exercise)

crunch/full body crunch*
toe touch*/flutter kick*
single leg V-ups*/reverse crunches
Russian twists*/sit ups*
mountain-climbers**/fire hydrants**
1/2 burpees***/table-top push-ups
plank rotations

* done with 25# plate for RD2 and RD3
** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
*** full burpees on RD3

Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

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Updated May 31st, 2018 at 09:08 PM by Calvin S

Categories
Swim Workouts , Strength Training and Dryland Workouts

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