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Calvin S

Tuesday 3/19/19

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by , March 19th, 2019 at 07:05 PM (131 Views)
PM Weights @ LRRC
PM SCY Solo @ LRRC "Resistance, Power, Speed"

Weights:

2x8 BB RDL (45/75#)
2x8 BB back squat (45/75#)
2x8S-leg glute (50/70#)
2x8S-leg curl (10/30#)
2x8S-leg extension (10/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim 4/6/2 turns
300 pull w/ SP + SNKL
200 swim 4/6/2 turns
200 kick 25 FR/25 BR w/ BD
100 swim 4/6/2 turns
100 I.M. drill

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

4x125 @ :15 rest swim w/ fins + paddles + chute (full closed)
4x75 @ :20 rest build each 25 to FAST w/ paddles + chute (half open)
100 DIVE BROKEN 50-(:10)-25-(:05)-25 (:49++)

200 EZ

Total: 3100

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