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  1. Wednesday 8/1/18

    AM SCY Solo @ LRRC "A tablespoon of kick"
    PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
    CORE7 post PM swim

    AM Swim:

    400 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M

    3x (All kick w/ BD)
    25 @ :20 FAST FR
    25 @ :40 SMOOTH BR
    50 @ :45 FAST FR
    25 @ :40 SMOOTH BR
    75 @ 1:05 FAST FR
    25 @ :40 SMOOTH BR
    100 @ 1:30 FAST FR
    25 @ 1:20 SMOOTH BR
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x150 @ 2:20 kick 1st/last 25 UW w/ fins
    100 EZ

    Total: 3200

    PM Swim:

    2x
    300 BK
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    2x150 @ 2:05 breathe every 4 pull w/ paddles

    5x200 @ 3:10
    odd: I.M. D1-3 (2:53, 2:44, 2:36)
    even: FR RED (2:30, 2:27+)

    100 EZ

    Total: 3100

    **Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

    CORE7:

    - weighted crunch (weight above head)/weighted sit up w/ 10# db
    - reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
    - scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
    - toe reach w/ 10# db
    - elevated alternating knee pulls
    - mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
    - breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

    Updated August 2nd, 2018 at 10:58 AM by Calvin S

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  2. 8/1/18 Workout

    by , August 1st, 2018 at 09:31 AM (Swimming Through Jello)
    Contemplated going back to bed when the alarm went off. Glad I decided not to, starting to feel like myself in the water again!

    Wednesday, 8/1/2018 Pool Workout

    300 smooth br3/5 x50 30 sec rest
    3x50 k 1:10
    200 moderate br3/5 x50 30 sec rest
    3x50 k/sw no free 1:10
    100 80% br3/5 x50 30 sec rest
    3x50 IMO 1:10

    2x{8x75 1:20 2-sw, 2-last 25 k, 2-last 50 k, 2-sw
    200 p br5/7 x50 3:30
    8x50 1:00 2-6 dolphin kicks, 2 strokes no breath each wall, 2-5/3, 2-4/4, 2-3/5}

    200 warmdown

    3650y

    Held :47/:46 on the 75s all swim, turns and breakouts starting to feel better after I let them get a little lazy swimming LCM. Lots of breath control and I am terrible at breath control but that just means I need to do it more.

    Updated August 1st, 2018 at 09:57 AM by JPEnge

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