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  1. 1/10/18 - Recovery Day - 2500 yards

    by , January 10th, 2018 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 06:24 PM by poolraat

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  2. 1/10/18 Workout

    by , January 10th, 2018 at 09:34 AM (Swimming Through Jello)
    Wednesday 1/10/2018 CrossFit Workout

    Warmup - run, stretch, plyos, PVC drills

    Strength -
    A) Sumo Deadlift - 135/3, 185/3, 225/3, 275/3, 305/3, 335/3
    //Kind of awkward movement pattern, stayed pretty light.
    B) Double KB front rack walk - 53# ea hand x 60m x 3

    Conditioning -
    20-15-10-5
    DL 185#
    Pullups
    200m run before each round

    8:13

    //Pretty sore today from squats Monday. If I feel better tomorrow morning I think I will do some 50s time trial, to get some speed work and also to get some times logged for the virtual meet thing I signed up for.
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