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  1. Friday 6/15/18

    AM LCM w/ BASH @ Main Pool “BEST AVG...BK?”
    PM SCY w/ BASH @ Ferris Pool “Home Movies and Power Showers”

    AM Swim:

    400 swim every 4th 25 scull

    6x50 @ :10 rest BK
    Odd: 25 double arm/25 fist drill
    Even: kick in S-line

    6x50 @ :10 rest BR
    Odd: kick 25 on stomach/25 on back
    Even: 25 clap drill/25 splash drill

    6x50 @ :10 rest FL
    Odd: 25 swim/25 drill
    Even: 25 drill/25 swim

    4x FR kick w/ fins + BD
    150 @ 2:45 SMOOTH
    3x50 FAST
    RD1/RD2 @ :50
    RD3 @ :45
    RD4 @ :40

    200 EZ

    10x100 @ 1:50 BK BEST AVG(1:30, 1:30, 1:30, 1:31, 1:31, 1:31, 1:34, 1:34, 1:31, 1:27)

    300 @ :15 rest pull w/ SNKL every 4th 25 scull
    2x200 @ :10 rest pull w/ SP + SNKL

    10x50 @ 1:05 FR BEST AVG (:33, :35, :35, :36, :35, :35, :34, :34, :33, :32)
    5x50 @ :10 rest EZ

    5x “Red Line Sprints” (10M Burst from a dive)
    2 - kick
    3 - swim (5.4, 5.6, 5.6)

    “T-Sprints”
    3x FAST FR
    3x FAST I.M.O.
    3x UW w/ breath at each wall
    2x UW no breath
    3x UW no breath

    150 EZ

    Total: 5300


    PM Swim:

    500 “Warm-up I.M.”
    4x125 @ :10 rest I.M. double each stroke once
    2x
    2x75 @ :10 rest swim w/ anti-paddles
    #1 - FR
    #2 - I.M. no FR
    100 @ :15 rest I.M. PINK (1:11, 1:09)

    4x200 @ 3:00 kick w/ zoomers
    Odd: FL
    Even: FR
    2 w/ short board
    2 on back in S-line
    100 EZ

    Video Work

    “Power Shower”
    4x (1 RD each stroke)
    25 build
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 FAST
    100 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    3x
    25 DIVE FAST
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 PUSH FAST
    50 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    200 EZ

    Total: 4100

    Updated June 29th, 2018 at 05:26 PM by Calvin S

    Categories
    Swim Workouts
  2. 6/15/18 Workout

    by , June 15th, 2018 at 09:34 AM (Swimming Through Jello)
    Friday, 6/15/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 10 KB DL progression, 5 walk the floor, 10 v-up

    Strength - A) Deficit Deadlift - 135/3, 225/3, 315/3, 335/3x4 (75% of 445# max)
    B1) Bent over row - 135/8x3
    B2) Strict straight-leg toes to bar - 10 reps x 3 sets

    Conditioning -
    18-15-12-9-6-3
    Hang power clean 115#
    box jump 24"
    4:26

    Going to Indy to help my brother move into his new house. May swim with the NASTI team up there on Sunday morning before I hit the road back home.
    Categories
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