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  1. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  2. 6/25/19 Workout

    by , June 25th, 2019 at 08:57 AM (Swimming Through Jello)
    Tuesday, 6/25/2019 CrossFit Workout

    Warmup - bike, KB warmup, stretch, barbell warmup

    Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

    Conditioning - 4 rounds
    12 toes to bar
    10 deadlift 115#
    8 hang power clean 115#
    6 front squat 115#
    400m run
    16:05

    That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
    Categories
    Uncategorized
  3. Short Workout in a New Pool - Monday 6/24/19

    by , June 25th, 2019 at 08:56 AM (Middle Aged Distance)
    So my kids and I traveled to PA this weekend to spend some time with family, which means I had to find a place to swim. Small town PA doesn't have a lot of options but I did manage to find a local YMCA... only problem is that it's VERY old, and actually has all metal walls which to be honest freaked me out a bit! I did get in a quick 2700, and will probably go back tomorrow. Note - the pool was scy so adjust the intervals if needed.

    W/U (1000):

    300 sw
    300 k
    200 IM dr/sw
    200 pull

    Main 1 (600):

    4x150 k -> sw
    1 - sw @ 2:00
    2 - 50 kick fast, 100 swim @ 2:20
    3 - 100 kick fast, 50 swim @ 2:40
    4 - 150 kick fast @ 3:00

    Main 2 (1000):

    4X {
    100 IM @ 1:30
    100 free smooth @ 1:15
    2x25 sw IMO by round @ :30}

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  4. Short Recovery Day - 6/19/19

    by , June 25th, 2019 at 08:48 AM (Middle Aged Distance)
    Some days Iím thankful I only have a short amount of time to get a workout in - today was one of those days. I felt pretty tired in the pool even on this short set, so itís probably a good thing I kept it light.

    W/U (1000):

    4x250 - sw/k/IM drill (50fl, 75bk, 50br, 75fr), pull

    Main (1000):

    4X{

    100 IM @ 1:50 - :05 per rd
    75 smooth free @ 1:00 + :05 by rd
    2x50 fast IMO by rd @ :30
    25 easy @ :40

    Total: 2000
    Categories
    Swim Workouts