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  1. Thursday 5/30/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring"

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    100 @ 1:30 WHITE
    200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
    300 @ 4:30
    PINK
    400 @ 6:00
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    400 @ 6:00
    RED (4:55)
    300 @ 4:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    200 @ 3:00
    BLUE (2:23)
    100 @ 1:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL

    100 EZ
    3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100!

    6x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 3000
  2. Fighting some shoulder pain - any thoughts?

    So I swam Tuesday of this week, and was ok in the water but ever since have been fighting some shoulder pain and so I'm reluctantly taking a few days off. I never dealt with shoulder pain much in my USA swimming years, so it's new to me. I believe it's rotator cuff - sharp pain and hurts to raise my arm above my head, hard to sleep. Anyone have any good strengthening exercises? I have some stretch cords at home I could work with, plus icing and rest.
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  3. 5/29-30/19 Workout

    by , May 30th, 2019 at 10:01 AM (Swimming Through Jello)
    These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been.

    Wednesday, 5/29/2019 CrossFit Workout PM

    Warmup - 200m run, tabata jump rope and DB warmup

    Strength - A1) DB Bench Press - 50/10, 60/10,10,10
    A2) Split Squat - 4x12 per leg
    A3) Pendlay row - 95/8, 115/8,8,8

    Conditioning - AMRAP 15
    200m run
    10 push press 95#
    40 double unders
    5 rounds

    Thursday, 5/30/2019 Pool Workout

    First long course day of the year, also we only get an hour on Thursdays.

    5x200 backstroke addon

    8x75 1:30 w/fins 50 flutter kick/25 IMO

    4x125 2:20 double up IM dr

    6x100 2:00 IM fast/fr p ez

    100 warmdown

    2800m
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  4. Wednesday 5/29/19

    PM LCM Solo @ LRRC "Resistance, Power, Speed"
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle"

    2x
    50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
    50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
    50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
    50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
    50 DIVE FAST (29.7, 35.6)
    50 EZ
    2:00 REST
    RD1 - FL
    RD2 - BR

    200 EZ

    Total: 3000

    CORE7:

    - power sit-ups (RD3 w/ 10# med ball)
    - med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
    - reverse crunch to scissor pose
    - med ball sit up w/ 10# mb
    - med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
    - med ball jacks to med ball running man (switch on command) w/ 10# mb
    - plank rotations (RD3 high plank to low plank)