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Calvin S

Tuesday 12/18/18

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by , December 18th, 2018 at 06:41 PM (74 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:

5x100 4 FL kicks off walls w/ SNKL
1 @ 2:00 kick H.A.S.
1 @ 1:50 75 kick H.A.S./25 swim
1 @ 1:40 50 kick H.A.S./50 swim
1 @ 1:30 25 kick H.A.S./75 swim
1 @ 1:20 swim

12x25 @ :40
odd: FR NO SPLASH!
even: DIVE w/ FAST breakout into EZ

8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
6x25 @ 1:00 FAST FR NO BREATH w/ fins

2x200 @ 2:35 FR swim
100 EZ

Total: 2200

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