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  1. Monday 12/31/18

    PM SCY w/ Claire + Jessie Baldwin "Happy New YAEr!"

    Aerobic day. Just keep it moving. Only took enough break to change out equipment. This was taken directly from my workout on 12/31/2013, only I modified the intervals for SCY (was originally done LCM).

    700 @ 8:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    7x100 @ 1:15 AE

    600 @ 7:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    6x100 @ 1:15 AE

    500 @ 6:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    5x100 @ 1:15 AE

    400 @ 5:00 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    4x100 @ 1:10 AE

    300 @ 3:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    3x100 @ 1:10 AE

    200 @ 2:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    2x100 @ 1:05 STRONG AE (1:01+, 1:02)

    100 @ 1:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    100 @ 1:05 STRONG AE (:57)

    Total: 7000

    ...in 1 hour and 40 minutes!

    Updated December 31st, 2018 at 07:17 PM by Calvin S

    Categories
    Swim Workouts
  2. Workout 12/31/18: noon

    by , December 31st, 2018 at 04:18 PM (Maple Syrup with a Side of Chlorine)
    Quiet couple of weeks due to work and holiday pool closures. I have been hitting an 80# punching bag with a 20min workout 3-4 times a week which seems to be helping my shoulders. Swim today at lunchtime...

    200 free/200 back/200 im drill
    600 shark swim
    50 ez
    Build a 200 IM
    50 ez
    200 loosen and out
    [Sole/Rec/2500 yds/50 min]
    =======================

    I went over 111 miles for the year which is twice as much as last year. I had some good swims at meets although not as many OW swims as I would have liked. Overall a good year...I'll take it!

    Updated January 2nd, 2019 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  3. 12|31|18 not a resolution at all

    by , December 31st, 2018 at 03:58 PM (Blog)
    Dec 27 LCM danny jones pool
    (Floating bulkhead in use but swam LCM, going under it each 50)
    200 fr ez wu
    1800 lcm various kicking with fins
    5 x 50 flutter kick on 0:90 without fins

    Dec 28
    16 x 0:10/0:30 (AFAP/easy) rogue airbike

    Dec 30
    5 x 0:30/2:00 rogue fanbike/woodland curve treadmill on 4:30
    active recovery on bike

    Dec 31 LCM (pool had bulkhead but went under as I approach it each length to maintain LCM)
    300LCM fr with snorkel
    300LCM UWAK (under water atlantis kick) 10-15m per breath
    6 x 50LCM Br on slow
    1000 LCMkick with snorkel and fins mix of flutter and UWAK
    10 x nb 25 SCM fr on 1:00
    25 fly with fins

    First time swimming fly since april 2016 just to see how my shoulders can take it. My right bicep felt wrong at the lower tendon so I stopped. Probably just not used to the new biceps attachment configuration.

    My lower back started going out a few weeks ago, was worse on 27th, but getting better now. Probably form all the running iíve been doing in recent preparation for approaching afr fitness test. Hoping for another 100, but i donít know - fine line between peak fitness and breaking down to unsalvageable

    Updated December 31st, 2018 at 04:55 PM by __steve__

    Categories
    Uncategorized
  4. 12/31/18 Workout

    by , December 31st, 2018 at 02:04 PM (Swimming Through Jello)
    Coached this morning so don't get to swim again until Wednesday.

    Monday, 12/31/2018 CrossFit Workout

    Warmup - airbike, KB warmup, stretching

    Strength - A1) BTN Press - 45/6, 75/6, 95/6, 105/6x3
    A2) DB bent row - 50/10, 60/10, 65/10

    Conditioning -
    AMRAP 10
    15 cal bike
    60m KB farmers carry 70# per hand
    15 russian KB swings 70#
    4 rounds + 15 cal

    4 min rest

    AMRAP 10
    15 cal row
    60m overhead DB carry 35# per hand
    15 DB front squats 35# per hand
    3 rounds + 60m carry
    Categories
    Uncategorized