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Calvin S

Thursday 3/28/19

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by , March 28th, 2019 at 07:12 PM (139 Views)
PM Weights @ LRRC "Last weight session!"
PM SCY w/ Trip @ LRRC "Mile Pace"

Weights:

1x8 BB RDL (65#)
1x8 BB back squat (65#)
1x8 S-leg glute (70#)
1x8 S-leg curl (30#)
1x8 S-leg extension (30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ :35 SMOOTH
4x25 @ :35 V.S.
300 swim every 4th 25 scull w/ SNKL
200 FR kick SMOOTH w/ BD

3x
250 @ 4:00 light D1-3 pull w/ paddles + SNKL (3:07, 3:04+, 2:58+)
3x100 @ 1:30
RD1 @ MP+1 (1:02+, 1:01, 1:01)
RD2 @ MP (1:00-, 1:00-, 1:00)
RD3 @ MP-1 (:59-, :59-, :59)
**Bonus 1:00 REST before RD3

150 EZ

Total: 3200

Well my "mile pace" work was all over the place. Wrote the workout as I intended to do it, but looking at the results it was more like MP, MP-.5, MP-1.5 !! Starting to find the easy speed (first 6-7 strokes of each 100).

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