LCM - bulkhead installed, dove below it ea 50 again (more interesting this way, get a solid mid-pool boost too) 5 x 200 IMK on 6:00 fl done as UWA (atlantis) with 3-4 breaks for breathsbr and fr with snorkel 600 of drills with surf fins 50SCM left foot kick 50SCM right foot kick my left leg kicks 10 seconds faster with less kicks though it is weaker, and I account it is due to how floppy and flexible the foot and ankle is compared to the rt.
AM SCY Solo @ LRRC "Kicking" PM SCY Solo @ LRRC "Friday Fly Day" AM Swim: 300 swim 4/6/2 turns 300 pull w/ SP + SNKL 200 swim 4/6/2 turns 200 kick every 3rd 25 BR w/ BD 100 swim 4/6/2 turns 100 I.M. drill 4x100 @ 1:40 FR kick w/ BD 200 @ 3:20 BK pull w/ SP 4x75 @ 1:15 FR kick w/ BD 200 @ 3:20 BK pull w/ SP 4x50 @ :50 FR kick w/ BD 200 @ 3:20 BK pull w/ SP 4x25 @ :25 FR kick w/ BD 200 PERFECT STROKE w/ 4/6/2 turns Total: 3000 PM Swim: 5x100 w/ SNKL 1 @ 2:00 FL kick H.A.S. 1 @ 1:50 75 FL kick H.A.S./25 FR swim 1 @ 1:40 50 FL kick H.A.S./50 FR swim 1 @ 1:30 25 FL kick H.A.S./75 FR swim 1 @ 1:20 FR swim :50 REST 5x100 1 @ 2:10 FL kick on back in S-line 1 @ 2:00 75 FL kick on back in S-line/25 BK swim 1 @ 1:50 50 FL kick on back in S-line/50 BK swim 1 @ 1:40 25 FL kick on back in S-line/75 BK swim 1 @ 1:30 BK swim 8x25 @ :35 "Progressive Butterfly" 4x50 @ 1:00 "Progressive Backstroke" 8x25 @ :35 "Progressive Breaststroke" 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x25 @ :45 UW FL kick N.S. odd: on stomach even: on back 8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls - focus on kickout into first stroke, head position, and really feeling like everything is leg driven - was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one) 4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL Total: 2700
Friday, 1/4/2019 CrossFit Workout Warmup - med ball warmup, stretching, PVC drills Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/1+b, 1+f, 2 //Funky finger from Tuesday didn't hurt so that was good. Underpulling on the 205s, even the one I made. Still, most I've snatched in a bit. Conditioning - Tabata sets (:20 on, :10 off for 8 rounds) HSPU - 5,5,4,4,4,4,4,4 Pistols - 10,10,8,8,8,8,8,8 Hand Release PU - 8,10,10,8,8,8,8,8 Jumping lunges - 16,16,16,16,16,16,16,24 Will do some form of dryland workout Saturday and also Sunday morning, then leave for in-laws' Greek Orthodox Christmas the rest of Sunday, plus Monday and Tuesday. Back in water Wednesday. Planning on doing Ozark Sr. Champs the weekend of 1/25 if the club can get me USA-S registered fast enough.
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