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  1. Friday 3/22/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 head-up scull
    3x100 @ 1:45 FL k/sw/dr/bld
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :35 FL V.S.
    50 EZ

    2x
    200 @ 2:30 RED (2:10+, 2:09)
    3x50 @ :50 FL @ 200 PACE
    1:00 REST
    RD1: :30-, :29, :29
    RD2: :30-, :29+, :29

    250 EZ (50 BK/50 FR)

    Total: 2000
    Categories
    Swim Workouts
  2. 3/22/19 Workout

    by , March 22nd, 2019 at 08:31 AM (Swimming Through Jello)
    Friday, 3/22/2019 CrossFit Workout

    Warmup - stretches/plyos, PVC warmup, barbell warmup

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 160/2, 180/2, 190/2, 200/2
    //These went a lot better than last week. 200 was a little sloppy on the second rep but not bad for still rusty.

    Conditioning - Tabata intervals (:20 on, :10 off, 8 rounds, :60 between exercises)
    Pushups - 10/10/10/10/10/10/10/10
    Ski Erg Cals - 6/6/6/6/6/6/6/6
    Situps - 12/11/11/10/10/10/10/10
    Air Squats - 15/15/15/15/15/15/15/15
    Double Unders - 20/20/20/20/20/20/20/20
    Categories
    Uncategorized