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Calvin S

Tuesday 2/5/19

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by , February 5th, 2019 at 11:16 PM (89 Views)
PM Weights @ LRRC
PM SCY Solo @ LRRC "Power/Sprint Day"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (50/90/90#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
100 EZ

4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (III)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ chute (II)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (I)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT NO BREATH

150 FLOAT

Total: 2750

* See attached picture from workout on 1/23/19 for settings.

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