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Calvin S

Wednesday 5/22/19

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PM LCM w/ Trip @ LRRC "I.M."
CORE7 post swim

Swim:

1000 SKIPS
4x25 @ :35 SMOOTH I.M. order
4x25 @ :35 12.5 FAST/12.5 EZ I.M. order

9x200 @ 3:00
3 - FR.I.M. D1-3 (2:51, 2:45, 2:39)
3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33)
3 - I.M. D1-3 (2:58, 2:53+, 2:42*)
* bonus 1:00 rest before #9. I was so gassed by that point!

100 EZ
3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09)
100 EZ

Total: 3500

CORE7
(for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.)

- 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command)
- 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3)
- leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3)
- static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3)
- side plank dips (switch sides at :30)
- burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3)
- 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command)

The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!

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Updated May 22nd, 2019 at 08:07 PM by Calvin S

Categories
Swim Workouts , Strength Training and Dryland Workouts

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