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  1. 8|7|19 LCM

    Carried an object (5’x 8’ 5/16” sheet plexiglass) ~100 yards overhead last night then right shldr ached, arm/hand tingled. Must be a nerve getting compressed when there’s inflammation. Today swimming, had a familiar weakness during the loaded point in stroke. Need to force self to throttle back certain activities.

    Arrived at pool “we’re on lightning hold so we’re closing”. There was no lightning within 10 mi. Drove to second pool and behold - thunder. Even though an indoor pool, on weather hold so I had ample opportunity for warmup. The 80°F water was a shock to my warm-water acclimated system, but it felt so good to just cool off finally.

    WARMUP
    500 fr snorkel

    SET
    6 x 15m fr fast on 0:20 rest
    • 2nds and 3rds from dig mid-pool

    12 x 25m fr fast fins on 0:30 rest
    • every other from mid-pool

    2 x 50 as ~20m fr | 30m bk with fins

    DRILL
    300 fr easy with snorkel and fins

    KICK
    50 flutter fast | 50 frog

    Updated August 9th, 2019 at 12:37 PM by __steve__

    Categories
    Uncategorized
  2. 8/6-8/7/19 Workout

    by , August 7th, 2019 at 12:19 PM (Swimming Through Jello)
    Tuesday, 8/6/2019 Garage Lifting

    Warmup - stretching, plyos

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

    Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

    //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


    Wednesday, 8/7/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
    B) DB bent row - 50/8, 55/8, 60/8, 65/8

    Conditioning - 10->1
    Russian KB swings 70#
    KB SDHP 70#
    Toes to bar
    6:38
    Categories
    Uncategorized
  3. Back from Vacation!

    by , August 7th, 2019 at 11:32 AM (Middle Aged Distance)
    Well, I took a vacation with my husband last week, and even though we brought our suits and goggles and planned to swim a few times at the pool around the corner from our hotel.... we didn't...

    So I got back in on Monday and felt terrible, but the vacay was worth it! Just did a quick 1600 on Monday to paddle around and get the feel for the water, but managed to get a 3k in yesterday. There's a lot of rest on the main set, so feel free to adjust. I didn't break in between the rounds because there was enough rest to go right into the next round.

    I signed up today for a meet in November! It will be the first one since April, but this time scm instead of lcm. I'm hoping to find one that is scy, but meets in my area are hard to come by. I may have to suck it up and find a USA Swimming meet...

    W/U (1200):

    8x150 @ :20 RI
    2 - swim
    2 - 100 sw/50 kick
    2 - 50 sw/100 kick (w/ fins)
    2 - kick w/ fins

    Main (1200):

    3X{
    * Rd 1 - IM, Rd 2 - bk, Rd 3 - br

    175 @ 3:00 - 100 stroke, 75 free
    125 @ 2:20 - 75 stroke, 50 free
    75 @ 1:40 - 50 stroke, 25 free
    25 @ 1:00 stroke FAST

    Kick (500):


    10x50 w/ fins @ 1:10 - :05 per every 2 (desc by 2's down to :50)

    100 easy

    Total: 3000
    Categories
    Swim Workouts