PM LCM Solo @ LRRC "Thunderstorms" CORE7 post swim 1000 SKIPS 2x 4x150 pull w/ paddles + SNKL RD1 @ 2:05 RD2 @ 2:00 8x50 @ 1:00 "Progressive I.M. Order" RD1: odd FL, even: BK RD2: odd BR, even: FR 100 EZ Total: 3100 CORE7: - leg raise to crunch (RD2/RD3 w/ 10# db) - extended Russian twists w/ 10# db - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm) - toe reach/crunch press w/ 10# db (:30 each) - side plank w/ 10# db (RD3 w/ dips) - half burpee (RD1)/half burpee to pop jack (RD2/RD3) - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3) Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 2 x 150 3:00 [2:30] 50st/50fr/50st 6 x 50 1:00 [:50] desc 1-3/4-6 Kick set 2x 2 x 50 1:20 [1:15] mod 1:00 [vertical kick] 2 x 50 1:20 [1:15] fast Main set 2x 4 x 50 1:15 [1:05] mod 1 x 100 2:00 [1:45] fast 1 x 100 2:00 [1:45] mod 4 x 50 1:15 [1:05] fast [All swims choice] Freestyle set 3x 1 x 200 3:20 [3:00] pull, neg split 4 x 50 1:00 [:50] strong, no gear Warm down 4 x 50 1:00 Total: 3900
Wednesday, 8/8/2018 Pool Workout Gym workout looked pretty boring so I decided to get my second swim in today. If I have time on the weekend I might get another in then, not sure. 900 - o 100s-fr b by 100, e 100s-1-arm fr alternating by 25 5x100 1:25 (pink HR - held 1:04) 3x50 k 1:10/3x50 1-arm 1:00 8x75 1:10 (faster than 100s pace - held :46) 3x150 p br3/5/7x50 :60 rest 8x50 k :50 4x{100 smooth 1:40, 4x25 fast :25} 200 warmdown 4150y Was moving pretty efficiently today! Died a bit on the kick, definitely need to hit that more often. Triceps were feeling it in the 25s.
Recent Comments
