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AM SCY Solo @ LRRC "A tablespoon of kick"
PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
CORE7 post PM swim

AM Swim:

400 swim
300 pull w/ paddles + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M

3x (All kick w/ BD)
25 @ :20 FAST FR
25 @ :40 SMOOTH BR
50 @ :45 FAST FR
25 @ :40 SMOOTH BR
75 @ 1:05 FAST FR
25 @ :40 SMOOTH BR
100 @ 1:30 FAST FR
25 @ 1:20 SMOOTH BR
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

3x150 @ 2:20 kick 1st/last 25 UW w/ fins
100 EZ

Total: 3200

PM Swim:

2x
300 BK
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
2x150 @ 2:05 breathe every 4 pull w/ paddles

5x200 @ 3:10
odd: I.M. D1-3 (2:53, 2:44, 2:36)
even: FR RED (2:30, 2:27+)

100 EZ

Total: 3100

**Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

CORE7:

- weighted crunch (weight above head)/weighted sit up w/ 10# db
- reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
- scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
- toe reach w/ 10# db
- elevated alternating knee pulls
- mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
- breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

Contemplated going back to bed when the alarm went off. Glad I decided not to, starting to feel like myself in the water again!

Wednesday, 8/1/2018 Pool Workout

300 smooth br3/5 x50 30 sec rest
3x50 k 1:10
200 moderate br3/5 x50 30 sec rest
3x50 k/sw no free 1:10
100 80% br3/5 x50 30 sec rest
3x50 IMO 1:10

2x{8x75 1:20 2-sw, 2-last 25 k, 2-last 50 k, 2-sw
200 p br5/7 x50 3:30
8x50 1:00 2-6 dolphin kicks, 2 strokes no breath each wall, 2-5/3, 2-4/4, 2-3/5}

200 warmdown

3650y

Held :47/:46 on the 75s all swim, turns and breakouts starting to feel better after I let them get a little lazy swimming LCM. Lots of breath control and I am terrible at breath control but that just means I need to do it more.