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PM SCY w/ Trip @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 breathe every 6 pull w/ SP

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
* bonus 1:00 rest before #5

100 FLOAT
100 PERFECT STROKE! w/ 4/6/2 turns

Total: 4100

CORE7:

- full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
- moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
- weighted oblique crunch w/ 10# db (switch sides at :30)
- weighted crunch to weighted sit up w/ 10# db
- floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
- bear crawl burpees
- plank ups (RD1), leg lift to crunch (RD2/RD3)

Wednesday, 1/2/2019 Pool Workout

Really sore all over today from the past few gym days! Surprised I could get up and go a bit on the fast stuff.

400 fr :30 rest
6x100 :10 rest o-pull br4, e-drill
6x50 1:10 k 2 ez, 2 med, 2 fast (32.1, 32.5)

4x50 :50
2x50 :45
3x100 cruise 1:40
4x50 :45
2x50 :40
2x100 cruise 1:40
4x50 :40
2x50 :35
1x100 cruise 1:40
1x50 fast (25.5)

6x50 dr/sw ez 1:00

4x{25 pull :30 no breath
50 l/r arm 1:00
75 pull fast 1:20 (:43 lows)
100 ez 1:40}

100 warmdown

4250y