LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 3 x 100 2:00 [1:45] 8 x 50 1:05 [1:00] choice Kick set 1 x 200 5:00 [4:30] 6 x 50 1:20 [1:15] 25fast/25easy Stroke set 2x 1 x 50 1:15 [1:05] stroke, perfect stroke 1 x 50 1:15 [1:05] easy free 2 x 50 1:15 [1:05] stroke mod 1 x 50 1:15 [1:05] easy free 3 x 50 1:15 [1:05] stroke desc 1-3 1 x 50 1:15 [1:05] easy free [RD1 best stroke no free, RD2 choice] Freestyle/pull set 1 x 400 6:40 [6:00] long & strong 1 x 200 3:20 [3:00] neg split 1 x 100 1:40 [1:30] mod 1 x 50 1:00 [1:00] strong 1 x 50 :50 [:50] strong 1 x 100 1:30 [1:20] mod 1 x 200 3:00 [2:40] neg split 1 x 400 long & strong Warm down 4 x 50 1:00 Total: 4000
Got an email from the morning coach for the club team with share the pool with that the pool would now be open for an hour and a half instead of an hour on the weekdays, so that's cool! I'll only be able to use about 15 minutes of it as I need to get to work still but even 15 minutes is more work I can get done. Thursday 2/1/2018 CrossFit Workout Last day of morning dog duty, which is good because between that and traffic this morning, I got to work later than I wanted... Warmup - stretching, rowing, drills Strength - A) Shoulder Press - 45/8, 75/8, 95/8, 105/8, 110/8 B) 1-arm DB SDHP - 45/8, 50/8, 60/8, 70/8 C) ring plank 4x60 seconds Conditioning - 6x(3 MU, 10 RKBS 70#, 15 squats) @ 2:00
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