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Calvin S

Thursday 12/27/18

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by , December 27th, 2018 at 06:02 PM (179 Views)
AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
PM Weights @ LRRC
PM SCY Solo @ LRRC "Recovery"

AM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
6x50 @ 1:00 BK drill
odd: 3/4 drill
even: "Matt Biondi" drill
4x75 @ 1:15 rolling I.M. work transitions!

2x
4x25 @ :45 BK kick w/ 15M UW off wall
3x100 @ 1:25 BK AE
200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

200 EZ

Total: 3400

Weights:

3x10 BB RDL (55#)
3x10 BB back squat (55#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

PM Swim:

2x
5x100 @ :15 rest w/ SNKL
#1 - FR kick H.A.S
#2 - 75 FR kick H.A.S./25 FR swim
#3 - 50
FR kick H.A.S./50 FR swim
#4 - 2
5 FR kick H.A.S./75 FR swim
#5 - FR swim
4x75 @ 1:20 k/dr/UW w/ fins

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

12x25 @ :30 FR kick w/ BD
2:00 REST
8x25 @ :25 FR kick w/ BD
2:00 REST
4x25 @ :20 FR kick w/ BD

100 EZ

Total: 2700

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Comments

  1. raysun's Avatar
    FR kick H.A.S - what is H.A.S.? Carol
  2. Calvin S's Avatar
    Quote Originally Posted by raysun
    FR kick H.A.S - what is H.A.S.? Carol
    I got lazy years ago writing “hands at side” so I just started abbreviating H.A.S.