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  1. Friday 4/27/2018

    AM SCY Solo @ LRRC

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x50 @ :50 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x25 @ :25 FR kick w/ BD
    100 EZ

    3x150 @ 1:45 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x100 @ 1:10 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x50 @ :35 pull w/ paddles + SNKL
    200 EZ

    Total: 3000
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  2. Wed, April 25

    by , April 27th, 2018 at 11:50 AM (The FAF AFAP Digest)
    I was on the treadmill Monday and Tuesday. Went to Pitt on Wed night.

    Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, 15 shooter + 25 back kick w/fins @ :55
    8 x 25 @ :40, I did odds shooters, evens single arm fly

    Main sets:

    3 rounds (there were 4 rounds but I got our early)
    1 x 200 IM fast @ 3:00 (did 100 free w/paddles on Rd 1 & 3; back kick on Rd 2)
    1 x 100 IM recover @ 2:10 (same pattern as above)
    1 x 100 stroke fast @ 2:40 (same pattern as above)

    8 x 25 fast stroke @ :40
    1 x 100 EZ

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I drove to Hopkins after practice on Wed for my last ultrasound checkup. Things are about the same, starting to grow collaterals, but that process takes years. Dr Lum was somewhat astonished that I could still pull off a #1 ranking with completely occluded veins. I told him the only thing that saves me is my SDK. He's not very bullish on the long term success rate of vein bypass surgery and I am loathe to have more major surgery. So I trudge on growing collaterals.
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  3. 4/27/18 Workout

    by , April 27th, 2018 at 08:17 AM (Swimming Through Jello)
    Friday, 4/27/2018 CrossFit Workout

    Warmup - stretching, band exercises, OHS warmup

    Strength - Push Press + Overhead Squat 95/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 215/3+3

    //Happy with this. Was expecting to have a try at 205 maybe but felt good.

    Conditioning - AMRAP 9
    1 ring muscleup, 2 alternating DB snatch 50#
    add 1 MU and 2 DB snatch each round
    7 rounds + 1 MU

    Core - 3 rounds not for time
    5 wall walks
    30 sec ring plank

    Rest day tomorrow! Back to the pool for continuation of taper Sunday morning.
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