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Calvin S

Tuesday 12/11/18

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by , December 11th, 2018 at 07:39 PM (31 Views)
PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

3x10 BB RDL (45#)
3x10 BB back squat (45#)
3x10 S-leg curl (10#)
3x10 S-leg extension (10#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

600 swim 4 FL kicks off all walls (100 FR/100 BK)
6x100 I.M.
odd @ 1:40 drill
even @ 1:30 D1-3 (1:19, 1:13, 1:07)

3x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 REST
4x25 @ :30 FR V.S.
RD1 w/ paddles + fins
RD2 w/ fins
RD3 no equipment
:30 REST

200 EZ

Total: 2300

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Updated December 13th, 2018 at 12:38 PM by Calvin S

Categories
Swim Workouts , Strength Training and Dryland Workouts

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