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Calvin S

Wednesday 1/9/19

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by , January 9th, 2019 at 10:54 PM (43 Views)
PM SCY Solo @ LRRC “I.M. tired”
CORE7 post swim

Swim:

10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

12x75
Odd: FL/BK/BR
Even: BK/BR/FR
6 @ 1:20 drill
6 @ 1:05 STRONG

10x50 @ :40 FL kick w/ fins + BD

6x100 pull w/ SP
Odd @ 1:15 FR
Even @ 1:30 BK

Total: 3000

CORE7:

- high plank to low plank (RD3 switch on command)
- crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
- leg lift to hip raise (RD3 switch on command)
- bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
- oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
- half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
- plank rotations (RD1/RD2), “beat boys” (RD3)

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Updated January 10th, 2019 at 11:00 AM by Calvin S

Categories
Swim Workouts , Strength Training and Dryland Workouts