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Calvin S

Wednesday 12/12/18

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by , December 12th, 2018 at 10:55 PM (88 Views)
PM SCY Solo @ LRRC
CORE7 post swim

Swim:

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

2x
3x50 @ :40 D1-3
4x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

3x
6x25 @ :40 FR FAST w/ 4 FL kicks off wall
500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

Total: 4000

CORE7:

- crossover sit-ups
- sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
- full body crunch w/ 10# db
- leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
- static crunch w/ heel touch
- mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
- side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!

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