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Calvin S

Wednesday 12/26/18

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by , December 26th, 2018 at 09:59 PM (133 Views)
PM SCY w/ Trip (main set only) @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:00 D1-4 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:36, 1:08, 1:05, :59
RD2: 3:34, 1:09+, 1:03+, :58
RD3: 3:28, 1:10, 1:04+, :59-
RD4: 3:29**, 1:10, 1:04+, :59-

**Oops, I backed off too much on the middle 100 :/

8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
odd: FR
even: FL

Total: 5000

CORE7:

- high plank to low plank (RD1/RD2), add jump (RD3)
- low plank pike-up (RD1/RD2), streamline hold on back (RD3)
- high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
- floor wipers
- bounce squat/lunge (switch on command)
- high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
- full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)

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