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Swimming Through Jello

  1. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
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