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Calvin S

Wednesday 8/1/18

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by , August 1st, 2018 at 08:09 PM (136 Views)
AM SCY Solo @ LRRC "A tablespoon of kick"
PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
CORE7 post PM swim

AM Swim:

400 swim
300 pull w/ paddles + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M

3x (All kick w/ BD)
25 @ :20 FAST FR
25 @ :40 SMOOTH BR
50 @ :45 FAST FR
25 @ :40 SMOOTH BR
75 @ 1:05 FAST FR
25 @ :40 SMOOTH BR
100 @ 1:30 FAST FR
25 @ 1:20 SMOOTH BR
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

3x150 @ 2:20 kick 1st/last 25 UW w/ fins
100 EZ

Total: 3200

PM Swim:

2x
300 BK
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
2x150 @ 2:05 breathe every 4 pull w/ paddles

5x200 @ 3:10
odd: I.M. D1-3 (2:53, 2:44, 2:36)
even: FR RED (2:30, 2:27+)

100 EZ

Total: 3100

**Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

CORE7:

- weighted crunch (weight above head)/weighted sit up w/ 10# db
- reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
- scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
- toe reach w/ 10# db
- elevated alternating knee pulls
- mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
- breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

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Updated August 2nd, 2018 at 09:58 AM by Calvin S

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