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Calvin S

Thursday 7/26/18

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PM LCM w/ Trip @ LRRC
TBC post swim

Swim:

600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
4x100 @ 2:20 "Rouse 100s" w/ fins
8x50 @ 1:00 FR swim w/ SP

24x50 @ :50 FR
1 FAST/3 AE (:31)
2 FAST/2 AE (:31+, :31)
3 FAST/1 AE (:32-, :33, :32+)
4 FAST (:33-, :32+, :33, :33-)
4 AE
4 FAST (:33-, :32+, :32, :31+)

100 EZ

Total: 2700

TBC:
:45 per exercise

2x
ground to press w/ 2x 10# db
table top push-up
mountain climber burpees (4 climbers each leg)
straight leg raise to crunch
1:00 REST

2x
table top push-up
single leg squat (switch legs halfway)
mountain climber burpees (4 climbers each leg)
straight leg raise to crunch
table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
1:00 REST

2x
ground to press w/ 2x 10# db
table top push-up
reverse lung to high knee (switch legs halfway)
table top rotations
plank rotations
1:00 REST

"Sally" (3:30)
"Up" - weighted sit up w/ 12# db
"Down" - return to start position SLOWLY
"Hold" - sit-up position shoulder press w/ 12# db

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