PM SCY Solo @ LRRC CORE7 post swim Swim: 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 2x 3x50 @ :40 D1-3 4x25 V.S. RD1 @ :40 FR kick w/ BD RD2 @ :30 FR swim 3x 6x25 @ :40 FR FAST w/ 4 FL kicks off wall 500 @ 7:00 D1-3 (5:46, 5:26, 5:22+) 9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL Total: 4000 CORE7: - crossover sit-ups - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3) - full body crunch w/ 10# db - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3) - static crunch w/ heel touch - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3) - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3) Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
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