AM SCY Solo @ LRRC "You've been...thunderstruck!" PM LCM Solo @ LRRC "Hypoxic 'til you get sick" CORE7 post PM swim AM swim: 1000 SKIPS 4x75 @ 1:15 FR kick w/ BD 4x50 @ :50 FR kick w/ BD 4x25 @ :25 FR kick w/ BD 50 @ 1:00 fist drill w/ SNKL **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool Total: 1650 PM swim: 800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25) 4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35) 8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 200 EZ FL kick w/ fins + BD Total: 3000 CORE7: 3x (:30 between exercises RD1, :20 between RD2, :10 between RD3) -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3) - leg lift to weighted crunch w/ 12# db - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only) - windshield wipers - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3) - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3) 1:00 REST
LCM intervals left, SCY intervals right Warm up 2x 1 x 200 3:30 [3:10] 4 x 50 1:15 [1:05] stroke 2 x 100 1:45 [1:30] Kick set 1 x 200 5:00 [4:30] 4 x 50 1:30 [1:15] fast Main set 10 x 50 1:30 [1:15] choice [#3-6-9 are fast, #10 easy, good technique on all others] Sprint set 2 x 50 2:00 blocks, build to race finish 2 x 50 2:00 blocks, sprint 25/easy 25 2:00 rest 2 x 100 4:00 blocks, race pace MEET SWIMMERS WARM DOWN Freestyle set 1 x 400 6:40 [6:00] long & strong 2 x 200 3:20 [3:00] neg split 4 x 100 1:40 [1:30] desc 1-4 8 x 50 :50 [:45] strong Warm down 4 x 50 1:00 Total: 2700/3900
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