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  1. Workout 01/08/19: evening

    by , January 8th, 2019 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    Jeff couldn't make it on Saturday so we did our 50x50 again tonight. I did the same...

    we did our annual 50 x 50s on :60.

    I did...
    300 warm-up
    :60 swims as:
    5 x (4 x75, then 3 pairs of 50s: kick, back, free)
    Extra 50
    [Masters/Rec/3350 yds/60 min]
    Categories
    Swim Workouts
  2. Tuesday 1/8/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/65/65#)
    3x10 S-leg curl (10/30/50#)
    3x10 S-leg extension (10/30/50#)
    3x10 S-leg glute (30/70/70#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    500 SKIPS
    10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ :30 V.S.

    4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
    1:10 REST
    3
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
    1:10 REST
    2
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
    1:10 REST
    100 @ 1:10 @ GOAL MILE PACE (:58+)

    10x50 @ 1:00 FR swim 3 breaths max

    Total: 2600

    SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!