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Calvin S

Thursday 1/3/19

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by , January 3rd, 2019 at 06:47 PM (102 Views)
PM Weights @ LRRC
PM SCY Solo @ LRRC "Backstroke focused I.M."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/55/65#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (50#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

Swim:

1000 SKIPS

8x125 kick w/ fins
odd: last 25 UW
even: first 25 UW
2 @ 2:00
2 @ 1:50
2 @ 1:40
2 @ 1:30

12x25 @ :45 front scull w/ SNKL
2 w/ buoy focus on head position
2 no buoy focus on body alignment

2x
3x100 @ 1:20 FRIM
4x50 @ :50 BK @ 200 I.M. PACE
RD1 - :32+, :32+, :31+, :31+
RD2 - :33-, :32+, :32+, :32
50 EZ BR kick w/ BD

4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

5:00 of "bucket" turn/spin turn practice

Total: 3600

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