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Calvin S

Wednesday 5/29/19

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PM LCM Solo @ LRRC "Resistance, Power, Speed"
CORE7 post swim

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

8x50 @ 1:00 "Progressive Freestyle"

2x
50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
50 DIVE FAST (29.7, 35.6)
50 EZ
2:00 REST
RD1 - FL
RD2 - BR

200 EZ

Total: 3000

CORE7:

- power sit-ups (RD3 w/ 10# med ball)
- med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
- reverse crunch to scissor pose
- med ball sit up w/ 10# mb
- med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
- med ball jacks to med ball running man (switch on command) w/ 10# mb
- plank rotations (RD3 high plank to low plank)

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