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PM LCM Solo @ LRRC

2x
300 swim (100 FR/50 BK)
4x75 @ 1:20 k/dr/sw w/ fins + SNKL
2x150 @ 2:20 pull w/ paddles + tube breathe 2-4-6 by 50

200 @ 2:45 1st 50 STRONG
2x150 @ 2:05 2nd 50 STRONG
3x100 @ 1:30 swim w/ fins last 25 FAST

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

Total: 3000

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]
4 x 50 1:00 [:50] desc 1-4

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:30 [2:15] swim w/fast overdrive kick

Sprint set
3x
1 x 100 2:00 [2:00] easy
1 x 50 1:30 [1:20] sprint
1 x 50 1:30 [1:20] easy
1 x 100 2:30 [2:00] sprint
[RD1 stroke, RD2-3 choice]

Freestyle set
3x
4 x 100 1:40 [1:30] desc 1-4
1 x 100 2:00 [1:45] best effort NO GEAR

Warm down
4 x 50 1:00

Total: 4000

Monday 6/25/2018 CrossFit Workout

Warmup - yoga, stretching, plyos

Strength (deload week) - Goblet Squat 4 sec eccentric, 2 sec hold bottom - 70#/8x3

Conditioning -
50 cal row
5 MU
40 cal row
4 MU
30 cal row
3 MU
20 cal row
2 MU
10 cal row
1 MU

10:35

Core - 3x{40 abmat situps, 20 sec ea arm 1-arm DB overhead hold 50#, 1 min rest}