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  1. Wednesday 1/2/19

    PM SCY w/ Trip @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe every 6 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
    * bonus 1:00 rest before #5

    100 FLOAT
    100 PERFECT STROKE! w/ 4/6/2 turns

    Total: 4100

    CORE7:

    - full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
    - moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
    - weighted oblique crunch w/ 10# db (switch sides at :30)
    - weighted crunch to weighted sit up w/ 10# db
    - floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
    - bear crawl burpees
    - plank ups (RD1), leg lift to crunch (RD2/RD3)
  2. 1/2/19 Workout

    by , January 2nd, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 1/2/2019 Pool Workout

    Really sore all over today from the past few gym days! Surprised I could get up and go a bit on the fast stuff.

    400 fr :30 rest
    6x100 :10 rest o-pull br4, e-drill
    6x50 1:10 k 2 ez, 2 med, 2 fast (32.1, 32.5)

    4x50 :50
    2x50 :45
    3x100 cruise 1:40
    4x50 :45
    2x50 :40
    2x100 cruise 1:40
    4x50 :40
    2x50 :35
    1x100 cruise 1:40
    1x50 fast (25.5)

    6x50 dr/sw ez 1:00

    4x{25 pull :30 no breath
    50 l/r arm 1:00
    75 pull fast 1:20 (:43 lows)
    100 ez 1:40}

    100 warmdown

    4250y

    Updated January 2nd, 2019 at 03:17 PM by JPEnge

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