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  1. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
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    Swim Workouts
  2. 7/2/19 Workout

    by , July 2nd, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 7/2/2019 CrossFit Workout

    Warmup - jog, plyos, stretching

    Strength - A1) Lateral sled pull - 70/50m, 90/50m, 115/50m ea side
    A2) Rotational ball slams - 30/8 ea side
    A3) Side planks 3x:45 ea side

    Conditioning - EMOM 16
    1 - 12 l arm DB thruster 40#
    2 - 15 cal row
    3 - 12 r arm DB thruster 40#
    4 - 10 box jump + step down (2 sets 24", 2 sets 30")
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