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  1. Monday 9/24/18

    PM LCM w/ Trip @ LRRC

    800 (300 swim/100 FL kick w/ fins + BD)
    600 (200 pull w/ SP + SNKL/100 FL kick w/ fins + BD)
    400 (100 swim/100 FL kick w/ fins + BD)

    6x300 @ 4:30
    3 - D1-3 (3:59, 3:55, 3:45+)
    3 - D1-3 w/ paddles + fins starting from speed/pace of #3 and descending to goal 800 pace (3:44, 3:29, 3:16)

    6x100 @ 1:40
    3 - swim breathe every 4
    3 - FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  2. Weekend Workouts

    by , September 24th, 2018 at 10:00 AM (Swimming Through Jello)
    Friday, 9/21/2018 CrossFit Workout

    Warmup - PVC warmup, stretching

    Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    8:04

    Took it out WAY too fast. Last round was tough.

    Saturday 9/22/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2

    Conditioning - Teams of 2
    60 DL 95#
    100 wall ball 20#
    60 hang power clean 95#
    150 double unders
    60 pushups
    100 front rack lunges 95#
    13:47

    -3 mile hike with dogs

    Monday, 9/24/2018 Pool Workout

    200 easy 3:20
    4x25 k :35 5 UDK
    200 moderate 3:10
    4x25 k on side :35 5 UDK
    200 build 80%-90% 3:00
    4x25 k w/board :35 5 UDK
    200 fast (2:04)

    4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round}
    rd 1- 200 3:40 (2:06)
    rd 2- 2x100 1:50 (59s)
    rd 3- 4x50 :55 (28s)
    rd 4- 8x25 :30 (13/12s)

    6x50 ch/fr ez 1:00

    8x100 p 1:45
    first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48.

    4000 y
    Categories
    Uncategorized