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Calvin S

Tuesday 3/12/19

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by , March 12th, 2019 at 07:02 PM (131 Views)
PM Weights @ LRRC
PM SCY Solo @ LRRC "Lactic Hold"

Weights:

1x8/1x12 BB RDL (45/75#)
1x8/1x12 BB back squat (45/75#)
1x8/1x12 S-leg glute (50/70#)
1x8/1x12 S-leg curl (10/30#)
1x8/1x12 S-leg extension (10/30#)
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

4x75 @ 1:15 D1-4 (:49, :47, :44, :42)
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim
100 EZ

2x
4x25 @ :20 rest 12.5 FAST/12.5 walk back w/ chute (full closed)
100 @ 2:00 FAST (:54-, :57+)
3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
2:15 REST
RD1: 25s/100 FR
RD2: 25s/100 FL

400 EZ

Total: 3000

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