200 free/200 back/200 im drill 3 x - 200 pull with snorkel into - 100 kick 4 x 75 on 1:15 (fast middle 25) 200 loosen and out [Solo/Rec/2000 yds/38 min] ---------------------------------- First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 6 x 50 1:15 [1:05] stroke 2 of each 3 x 100 1:45 [1:30] 6 x 50 1:00 [:50] desc 1-3/4-6 Kick set 2 x 150 3:45 [3:15] 4 x 50 1:20 [1:15] Stroke set 4x 1 x 50 1:30 [1:15] drill 1 x 50 1:15 [1:15] 25perfect stroke/25easy free 1 x 100 2:15 [2:00] strong [RD1 fly, RD2 back, RD3 brst, RD4 choice] [Fly drill: fly arms w/flutter kick] [Back drill: right arm only 25, left arm only 25] [Brst drill: 2 kicks, 1 pull breathe on pull only] [Free drill: right arm only 25, left arm only 25] Free/pull set 3 x 100 1:40 [1:30] 4 x 50 :50 [:45] 3 x 100 1:35 [1:25] 4 x 50 :55 [:50] 3 x 100 1:30 [1:15] 4 x 50 1:00 [:55] [Goal: be consistent on all 100s and 50s...hold pace] Warm down 4 x 50 1:00 Total: 4100
11/17/17 - After Work Squats 3 sec pause back squat 135/3, 185/3, 225/2, 255/1, 285/1, 295/1,1,1,1,1,1 11/18/17 CrossFit Workout Warmup - jogging, stretching, plyos Strength - Good Morning - 95/8, 135/8, 155/8, 175/8 Wall Walks - 3x3 10 sec hold at top Conditioning - Partner workout, both run, break up DB movements however (ea did half, me at 50#) 600m run 3x(50 1-arm swings, 50 1-arm PP, 50 goblet squats, 50 1-arm hang SDHP) 600m run 20:33 11/20/17 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr All D1-4 4x100 fr 1:30 4x100 k 2:00 4x100 p paddles 1:30 5x100 k fins 1:30 Start work (200 yd total) //Bit of dead legs by this point, starts were meh. 200 warmdown 2900
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