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Calvin S

Wednesday 7/25/18

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PM LCM Solo @ LRRC
CORE7 post swim

300 swim
300 pull w/ paddles + SNKL
200 swim
200 FL kick w/ fins + BD
100 swim
100 progressive scull w/ buoy + SNKL

3x200 @ 2:50 pull w/ paddles
2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

100 EZ

Total: 3300

CORE7:
- Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
- full body crunch (RD1 no weight, RD2/3 w/ 10# db)
- sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
- straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
- half burpee w/ side jumps
- table top twists
- mountain climbers/table top jumps (:30 each exercise)

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