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PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

2x w/ fins + SNKL
150 swim
100 FR kick H.A.S.
50 B&A drill

4x25 @:30
build/ez
ez/build
ez
build

5x100 @ 1:30
50 @ 1:30 EZ
5x100 @ 1:25
50 @ 1:25 EZ
5x100 @ 1:20

300 EZ

Total: 2600

SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.

SCY

Warm up
3 x 100 1:45
3 x 50 1:15 kick
6 x 50 1:00 choice
3 x 50 1:15 kick
3 x 100 1:30

Main set
3x
1 x 25 :45 stroke
1 x 50 1:15 free
1 x 75 1:30 stroke
1 x 100 2:00 free
1 x 100 2:00 stroke
1 x 75 1:30 free
1 x 50 1:15 stroke
1 x 25 :45 free
[RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

Freestyle set
2x
1 x 300 4:30 long & strong
1 x 150 2:15 strong
1 x 200 3:00 long & strong
1 x 100 1:30 strong

Warm down
4 x 50 1:00

Total: 4400

Wednesday 9/12/2018, Garage Squats

Barbell warmup

Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

Thursday 9/13/2018, Pool Workout

200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

4x{8x25 k :30 IMOx2
4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

200 warmdown

3800y

PM LCM w/ Trip + Jack @ LRRC

2x w/ fins + SNKL
150 swim
100 kick H.A.S.
50 B&A drill

4x100
1 @ 1:30
1 @ 1:25
1 @ 1:20
1 @ 1:15

9x200 @ 3:00
3 - D1-3 (2:45, 2:39, 2:31)
3 - kick w/ fins
3 - D1-3 (2:40, 2:33, 2:26)

100 FR breathe every 5
100 BK EZ

Total: 3000