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  1. 1|4|19 LCM

    LCM - bulkhead installed, dove below it ea 50 again (more interesting this way, get a solid mid-pool boost too)

    5 x 200 IMK on 6:00
    • fl done as UWA (atlantis) with 3-4 breaks for breaths
    • br and fr with snorkel

    600 of drills with surf fins

    50SCM left foot kick
    50SCM right foot kick
    • my left leg kicks 10 seconds faster with less kicks though it is weaker, and I account it is due to how floppy and flexible the foot and ankle is compared to the rt.
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  2. Friday 1/4/19

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    4x100 @ 1:40 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x75 @ 1:15 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x50 @ :50 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x25 @ :25 FR kick w/ BD
    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000

    PM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FL kick H.A.S.
    1 @ 1:50 75 FL kick H.A.S./25 FR swim
    1 @ 1:40 50 FL kick H.A.S./50 FR swim
    1 @ 1:30 25 FL kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :50 REST
    5x100
    1 @ 2:10 FL kick on back in S-line
    1 @ 2:00 75 FL kick on back in S-line/25 BK swim
    1 @ 1:50 50 FL kick on back in S-line/50 BK swim
    1 @ 1:40 25 FL kick on back in S-line/75 BK swim
    1 @ 1:30 BK swim

    8x25 @ :35 "Progressive Butterfly"
    4x50 @ 1:00 "Progressive Backstroke"
    8x25 @ :35 "Progressive Breaststroke"
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :45 UW FL kick N.S.
    odd: on stomach
    even: on back

    8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls
    - focus on kickout into first stroke, head position, and really feeling like everything is leg driven
    - was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one)

    4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL

    Total: 2700
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    Swim Workouts
  3. 1/4/19 Workout

    by , January 4th, 2019 at 09:20 AM (Swimming Through Jello)
    Friday, 1/4/2019 CrossFit Workout

    Warmup - med ball warmup, stretching, PVC drills

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/1+b, 1+f, 2
    //Funky finger from Tuesday didn't hurt so that was good. Underpulling on the 205s, even the one I made. Still, most I've snatched in a bit.

    Conditioning - Tabata sets (:20 on, :10 off for 8 rounds)
    HSPU - 5,5,4,4,4,4,4,4
    Pistols - 10,10,8,8,8,8,8,8
    Hand Release PU - 8,10,10,8,8,8,8,8
    Jumping lunges - 16,16,16,16,16,16,16,24

    Will do some form of dryland workout Saturday and also Sunday morning, then leave for in-laws' Greek Orthodox Christmas the rest of Sunday, plus Monday and Tuesday. Back in water Wednesday. Planning on doing Ozark Sr. Champs the weekend of 1/25 if the club can get me USA-S registered fast enough.
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