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  1. Wednesday 2/20/19

    AM SCY Solo @ LRRC "Power/Resistance Training"
    PM SCY Solo @ LRRC "I.M."

    AM Swim:

    600 swim (100 FR/50 BK)
    4x150 @ 2:00 pull w/ SP + SNKL

    3x100 @ 1:30 swim w/ chute half closed (or half open depending on your point of view!)
    1:00 REST
    3x100 @ 1:20 swim w/ chute full closed + fins + paddles

    100 EZ

    6x50 @ 1:15 FR kick w/ chute half closed + BD
    :30 REST
    6x50 @ :50 FR kick w/ chute full closed + fins + BD

    200 EZ
    100 PUSH FAST (:53)
    200 EZ

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 "I.M. Switches" (25 FL/25 BK, 25 BK/25 BR, 25 BR/25 FR)
    3 @ 1:00 drill
    3 @ :50 build each 25

    2x
    6x25 @ :30 SMOOTH FL one breath max
    3x150 @ 1:55 BK/BR/FR (200 I.M. no FL) RED
    150 @ 3:45 EZ BR kick w/ BD

    100 FLOAT

    Total: 3600
    Categories
    Swim Workouts
  2. 2/20/19 Workout

    by , February 20th, 2019 at 08:49 AM (Swimming Through Jello)
    Wednesday, 2/20/2019 Pool Workout
    Water still uncomfortably warm.

    8x100 1:30 75 sw/25 dr (RIMO)
    16x50 :50 o-k/dr, e-b (fr/IMO)

    3x{200 3:00 off blocks 1st/4th 50 FAST
    3x50 IM switch 1:00 work turns
    100 1:30 off blocks 1st/4th 25 FAST
    3x50 fr 1:00 ascend 90%-80%}
    1/3 - fast free, 2 - fast breast

    16x25 VS w/fins :30
    fl/bk/fr/UDK

    100 ez

    Bungees!
    2x max resist distance + sprint assist back to wall
    2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

    100 warmdown

    4000y + bungees

    2 days 'til taper!


    *EDIT* Forgot my CF workout Tuesday

    Tuesday , 2/19/2019 CF Workout

    Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
    //LOL. Really super rusty.

    Conditioning -
    2x{6 pullups, 12 thrusters 75#, 18 box jumps}
    2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
    2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
    7:13

    Updated February 21st, 2019 at 08:52 AM by JPEnge

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