PM SCY Solo @ LRRC 300 swim 300 pull w/ paddles + SNKL 200 swim 200 kick every 3rd 25 BR w/ BD 100 swim 100 I.M. drill 3x100 @ 1:15 2x100 @ 1:10 100 @ 1:05 4x75 @ 1:15 FR kick w/ BD 4x50 @ :50 FR kick w/ BD 4x25 @ :25 FR kick w/ BD 12x50 @ 1:00 "Progressive Freestyle" w/ SNKL 200 EZ Total: 3200
Thursday, 9/27/2018 CrossFit Workout Warmup - rowing, stretching, plyos Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5 A2) Ring Rows - 4x12 Conditioning - 3 rounds 400m run 50 double unders 5 bar muscleups 9:50 Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
PM LCM Solo @ LRRC 2x 200 BK swim 4x150 @ 2:30 k/dr/sw w/ fins 8x25 V.S. 4 - FR kick w/ BD 4 - FR swim 5x100 @1:30 pull w/ SP + SNKL 5x100 @ 1:30 FL kick w/ fins + BD 4x50 @ :10 rest EZ Total: 3200
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