PM LCM w/ Trip @ LRRC TBC post swim Swim: 600 (75 swim/50 kick in S-line/25 scull) w/ SNKL 4x100 @ 2:20 "Rouse 100s" w/ fins 8x50 @ 1:00 FR swim w/ SP 24x50 @ :50 FR 1 FAST/3 AE (:31) 2 FAST/2 AE (:31+, :31) 3 FAST/1 AE (:32-, :33, :32+) 4 FAST (:33-, :32+, :33, :33-) 4 AE 4 FAST (:33-, :32+, :32, :31+) 100 EZ Total: 2700 TBC: :45 per exercise 2x ground to press w/ 2x 10# db table top push-up mountain climber burpees (4 climbers each leg) straight leg raise to crunch 1:00 REST 2x table top push-up single leg squat (switch legs halfway) mountain climber burpees (4 climbers each leg) straight leg raise to crunch table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.) 1:00 REST 2x ground to press w/ 2x 10# db table top push-up reverse lung to high knee (switch legs halfway) table top rotations plank rotations 1:00 REST "Sally" (3:30) "Up" - weighted sit up w/ 12# db "Down" - return to start position SLOWLY "Hold" - sit-up position shoulder press w/ 12# db
LCM intervals left, SCY intervals right Warm up 2 x 200 3:45 [3:30] 8 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] 6 x 50 1:30 [1:15] kick Main set 6 x 100 2:20 [2:00] choice [#1/4 mod, #2/5 build, #3/6 50mod/50fast] Sprint set 3 x 50 2:00 block starts 1 x 50 2:00 blocks race pace MEET SWIMMERS WARM DOWN Freestyle set 1 x 400 6:40 [6:00] long & strong 4 x 100 1:40 [1:30] neg split 1 x 300 5:00 [4:30] long & strong 6 x 50 1:00 [:50] desc 1-3/4-6 1 x 200 3:20 [3:00] long & strong 4 x 50 :50 [:45] strong Warm down 4 x 50 1:00 Total: 2400/4000
7/26/2018 Pool Workout LHS, SCY Still super sore from the power cleans/burpees combo Tuesday. Especially traps, but everything is a little fuzzy. Also walked into the pool and the burglar alarm was blaring - did some searching and apparently the pool painting crew had taped the outside door contacts together instead of impairing the alarm so they could prop the door open and one of the contact pairs has come untaped. Took a bit to find it, so just a little delayed. 4x{200 fr 3:00 br 3-4-5-3 x50 100 k/dr 2:00} 6x{3x50 1:00 D1-3 (o-fr, e-IMO) 2x100 D #2 by round (o-IM 1:40, e-k 1:50)} 2x{100 fr overkick 1:30, 100 ez 2:00} 100 warmdown 3800y
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