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  1. Monday and Tuesday Workouts

    by , June 18th, 2019 at 01:57 PM (Middle Aged Distance)
    Posting yesterday and today's workouts. I didn't get through all of yesterdays because I ran out of time at the pool, but I'll post the whole thing in case you have more time than me.

    Monday 6/17/19

    W/U (1100):

    300 choice

    8x75 RIMO 2 each stroke
    odd - 25k/50sw @ 1:25
    even - 25d/50b @ 1:15

    8x25 @ :30 - desc 1-4, 5-8

    Main (1400):

    4X {
    100 @ 1:40/1:35/1:30/1:25 by round
    2x50 @ :40/:45/:50/:55 by round
    100 @ 1:35 - :05 by round (finish @ 1:20)
    2x25 @ :30 swim}

    8x75 50 build/25 scull @ 1:30

    Total: 3100

    Tuesday 6/18/19

    W/U (1200):

    600 200sw/100kick

    4x150 @ 3:00 - kick -> swim
    150 k
    100k/50s
    50k/100s
    150s

    Main (1800):

    18x100 @ 1:50 - :05 every 3 (finish @ 1:25)

    3 - pull w/ ankle band (I don't have this so I put my buoy at ankles) @ 1:50
    3 - pull w/ buoy normal @ 1:45
    3 - pull w/ pads + buoy + band (just pads and buoy normal if no band) @ 1:40
    3 - pull w/ pads + buoy @ 1:35
    3 - just pads @ 1:30
    3 - swim no equipment @ 1:25

    Sprint (1050):

    21x50 sprint @
    1:15 1:10 1:05 1:00 :55 :50 :45
    1:10 1:05 1:00 :55 :50 :45 :40
    1:05 1:00 :55 :50 :45 :40 :35

    For this set, it's supposed to be a challenge set, so start at an interval that works for you and work down. If you miss one, you're done and go back to the beginning until you hit 24x50's. If you make them all, you end up only doing 21

    300 easy cool down

    Total: 4350
    Categories
    Swim Workouts
  2. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  3. 6/18/19 Workout

    by , June 18th, 2019 at 09:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
    Categories
    Uncategorized