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  1. Tuesday 6/11/19

    PM LCM w/ Trip @ LRRC

    500 swim every 4th scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:00 D1-3 (2:42, 2:33, 2:23+)
    4x100 @ 1:40 50 B&A drill/50 swim w/ SNKL
    200 Perfect Stroke!
    200 RACE/PUSH TRIP! (2:29-)
    2x100 @ :15 rest FL kick w/ fins + BD
    100 RACE/PUSH TRIP (1:10-)

    Total: 2600
    Categories
    Swim Workouts
  2. Tuesday 6/11/19 - Longer Masters Workout

    by , June 11th, 2019 at 11:22 AM (Middle Aged Distance)
    Dragged my kids out of bed again at the crack of dawn - right now it's a novelty for them but I'm sure as the summer goes in it will wear off. It was a chilly 60 degree morning in Memphis today so the warmer pool felt nice!

    W/U (1100):

    600 - 100sw, 50 kick

    10x50 - start @ 1:15, -:05 per every 2
    2 - pull w/ buoy @ ankles
    2 - pull w/ buoy normal
    2 - pull w/ pads + buoy
    2 - pads only
    2 - swim (finish @ :55)

    Main (2000):
    *note: I got in a little late and they had started w/o me so my coach had me skip the 4x50 fly and start with the First FRIM to catch up

    4x50 fly @ 1:10 - desc
    300 FRIM (fl/fr, bk/fr, br/fr) @ 5:30
    4x50 bk @ 1:05 - desc
    300 FRIM @ 5:15
    4x50 br @ 1:10 desc
    300 FRIM @ 5:00
    4x50 fr @ 1:00
    300 FRIM @ 4:45

    200 easy

    Kick (1200):

    24x50

    3 @ 1:10 - 2 smooth, 1 fast
    6 @ 1:05 - 1 smooth, 2 fast X2
    3 @ 1:00 - fast

    w/ fins:

    6 @ 1:00 - 2 smooth, 1 fast X2
    6 @ :55 - 1 smooth, 2 fast X2

    100 easy

    Total: 4600
    Categories
    Swim Workouts
  3. Monday 6/10/19

    by , June 11th, 2019 at 11:14 AM (Middle Aged Distance)
    Late post today, but I was able to get a significant swim in yesterday. Sort of a mix of free and IM, but broken into a few smaller sets which kept it interesting. I liked this one, hope you enjoy...

    W/U (1000):

    10x100
    4 @ 1:35
    3 @ 1:30
    2 @ 1:25
    1 @ 1:20

    Main - 3 sets

    1 (1000):

    200 swim @ 3:00
    8x25 kick fast @ :30
    150 pull w/ pads and buoy @ 2:15
    6x25 k fast @ :30
    100 sw just pads @ 1:30
    4x25 k fast @ :30
    50 build w/ pads + fins @ :45
    2x25 k fast w/ fins @ :30

    50 easy

    2 (700):

    4X{
    1x75 sw take 3,2,1 breaths by 25 @ 1:15
    4x25 @ :30
    1 - fast breakout
    2 - build}

    3 (800):

    4x200 @ 3:30 floating IM - 50/25/50/25/50

    1 - fl/bk/br/fr/fl
    2 - bk/br/fr/fl/bk
    3 - br/fr/fl/bk/br
    4 - fr/fl/bk/br/fr

    50's - drill, 25's - swim

    50 easy

    Total: 3600
    Categories
    Swim Workouts
  4. 6/10 PM + 6/11/19 Workouts

    by , June 11th, 2019 at 10:10 AM (Swimming Through Jello)
    Monday, 6/10/2019 Daily Double - Garage Gym

    Felt like doing some lifting after work for a double today.

    Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

    Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

    Shoulder Press - 75/5, 100/5,5,5


    Tuesday, 6/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

    Strength - EMOM 10
    odd - 100m run fast
    even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - For time
    200m farmer's carry 53# per hand
    30 KB PP 44# per hand
    200m FC
    20 KB PP
    200m FC
    10 KB PP
    10:33
    Categories
    Uncategorized