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  1. Wednesday 12/26/18

    PM SCY w/ Trip (main set only) @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:00 D1-4 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:36, 1:08, 1:05, :59
    RD2: 3:34, 1:09+, 1:03+, :58
    RD3: 3:28, 1:10, 1:04+, :59-
    RD4: 3:29**, 1:10, 1:04+, :59-

    **Oops, I backed off too much on the middle 100 :/

    8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    Total: 5000

    CORE7:

    - high plank to low plank (RD1/RD2), add jump (RD3)
    - low plank pike-up (RD1/RD2), streamline hold on back (RD3)
    - high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
    - floor wipers
    - bounce squat/lunge (switch on command)
    - high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
    - full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)
  2. 12/26/18 Workout

    by , December 26th, 2018 at 10:56 AM (Swimming Through Jello)
    Wednesday, 12/26/2018 Pool Workout

    Getting up early on Christmas break!

    200 fr :30 rest
    300 k/d/s x50 :45 rest (fr/bk)
    400 k/l-arm/r-arm/sw x25 (fr/bk)

    4x100 pull :30 rest
    25 - scull
    25 - fr pull work catch
    25 - br pull (no glide)
    25 - fr pull work hand acceleration

    4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00}
    //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort!

    8x50 dr/sw, ch/sw 1:00 EZ

    8x25 :30 o-fast, e-ez
    //Also staggered. Doug at top, Julian at :01, me at :03.

    200 warmdown

    3900y

    Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
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