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  1. 10|16|19 LCM

    by , October 16th, 2019 at 11:34 PM (Blog)
    WARMUP
    500 fr wt snorkel

    SETS
    1 x 100 fr
    100 k as 50 flutter fast / 50 k ez (fast -0:55☹️)
    5 x 100 as 50fr moderate to fast / 50 ez
    • frs: nb to 35m then every 2 for remainder
    • 44, 40, 38, 36, 34
    • e/zs: br, bk, bk, bk, bk


    DRILLS
    600 various with fins



    disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40s on these lcm kicks. Just takes forever to recover these days.
    A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall

    Updated October 17th, 2019 at 12:22 PM by __steve__

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  2. 10/15-10/16 Workouts

    by , October 16th, 2019 at 10:06 AM (Swimming Through Jello)
    Tuesday, 10/15/2019 CrossFit Workout

    Warmup - assault bike, stretching, plyos, barbell/gymnastic set

    Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

    Conditioning -
    50 cal assault bike
    50 box jump overs 24"
    50 toes to bar
    8:54

    Wednesday, 10/16/2019 Pool Workout

    Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

    200 sw 2:50
    2x150 IM mix 2:20
    3x75 fr dr 1:10
    4x50 st dr :55
    5x25 br :30

    4x100 1:20 6 beat k!
    3x200 IM 3:00
    5x150 p/pads 2:15 o-D1-3, e-br5
    2x500 sw/fins 6:00 build

    6x25 accelerators (fast kick at flags to 15m sprint)
    6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

    200 warmdown

    4450y
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