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Calvin S

Tuesday 1/8/19

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by , January 8th, 2019 at 08:13 PM (142 Views)
PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/65/65#)
3x10 S-leg curl (10/30/50#)
3x10 S-leg extension (10/30/50#)
3x10 S-leg glute (30/70/70#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
300 abs

Swim:

500 SKIPS
10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
4x25 @ :30 V.S.

4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
1:10 REST
3
x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
1:10 REST
2
x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
1:10 REST
100 @ 1:10 @ GOAL MILE PACE (:58+)

10x50 @ 1:00 FR swim 3 breaths max

Total: 2600

SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!

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