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  1. 7|10|19 and 7|11|19

    7|10|19
    Pools closed for weather

    rogue airbike: 3 x 1:00 work / 2:00 rest
    528 (417) Watts (avg) during work
    lactate overproduction shutdown about 1min into recovery #3.
    rogue bike feels harder to reach wattage than assault

    Weights: worked legs, nothing notable

    7|11|19
    SCM 89F H2O, full sun @ 1PM

    100 ez
    5 x 50 fr on 2:00 40-41
    5 x 50 on 1:30 as 25 fast + turn / 25 ez (bk or br)
    10 x 25 one arm drill on 0:45 (off arm @ side, breathe that side)
    200 drill
    3 x 25 fl with fins (Lt shldr still too loose for fl)
    200 kick as flutter/frog each 25 m (4:47)
    300 slowmotion free hold a steady 6-beat, like 1:10 per 50

    Drylands - everything but thighs
    noteworthy stuff:
    BW: 163.5lbs
    DBBP 50s 38rep
    BBcurls 50 25rep

    Will not swim today

    Freestyle form feels efficient as it has ever been. Still need to build up speed. The quantity of OW swimming (with board fins and pool snorkel) through varieties of surf conditions (ripples to 4 swells), and currents certainty feels like it has made positive changes to balance and muscle control. This included at least 30 hours of active time in water. Had to spend 2 weeks on Oahu in June for work but had sufficient free time for the water. Also spent 9 days in Aruba in April for vacation.

    Updated July 13th, 2019 at 03:11 PM by __steve__

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  2. Thursday - LONG swim - 5k!

    by , July 12th, 2019 at 01:29 PM (Middle Aged Distance)
    So yesterday I got the Masters workout from my coach, and thought it looked a little long but didn't think much of it. Then as I was adding it up I realized I'd be right around 5k... turns out I was supposed to pick either the distance or sprint set... not both. Oops. I was in a full body ache afterward, but a good one, and felt pretty accomplished. Taking a rest day today! Feel free to pick one of the two sets below to shorten this...

    W/U (600):

    300 sw - fr/bk/br by 25
    200 kick
    100 drill

    Main 1 (2100):

    3x300
    1 - IM Rotation smooth @ 5:50
    2 - free desc 100's @ 4:30
    3 - 50 no free fast/100 fr @ 5:00

    2x250
    1 - IM - double best stroke @ 4:40
    2 - fr - build each 50 @ 3:40

    3x200
    1 - 50 nf/50 fr fast @ 3:20
    2 - 200 IM smooth @ 3:40
    3 - fr n/s @ 3:00

    1x100 choice nf fast @ 1:40

    50 easy

    Main 2 (2000):
    *If you are doing this as your only main set, this is the sprint set I was referring to. I went smooth on the swim portions but if you are skipping the distance set above, the swims are all fast

    2X {
    6x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :55
    5x50 - Rd 1 sw @ 1:00; Rd 2 kick @ 1:00
    4x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :50
    3x50 - Rd 1 sw @ :55; Rd 2 kick @ 1:00
    2x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :45

    250 easy

    Total: 5000
    Categories
    Swim Workouts
  3. Wednesday - Breath Control

    by , July 12th, 2019 at 01:21 PM (Middle Aged Distance)
    This was a Masters workout I did later in the day, it was harder than I expected. Not too long, but good breath control sets.

    W/U (1200):

    400 swim
    2x100 kick
    400 pull (buoy, pads+buoy, pads, swim by 100)
    4x50 drill @ 1:00

    Main (1200):

    2x150 @ 2:30
    bc/-1/-2

    6x50 @ 1:10
    o - fr 3 breaths
    e - IMO fast

    3x100 @ 1:40
    no breath in and out of flags/turn

    6x50 @ 1:15
    o - fr 2/3 breaths
    e - IMO fast

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  4. 7/12/19 Workout

    by , July 12th, 2019 at 09:01 AM (Swimming Through Jello)
    Friday, 7/12/2019 CrossFit Workout

    Warmup - jogging, stretching, barbell warmup

    Strength - A) Bench Press - 45/6, 95/6, 135/6, 155/6, 175/6
    B) Bent over row - 95/10, 135/10, 145/10

    Conditioning - 3 rounds
    400m run
    15 hang squat snatch 75#
    8:45

    Tough workout week! Have a bachelor party to go to this weekend so might lift in the garage Sunday but definitely taking rest day Saturday... feeling pretty beat up overall! Been trying to work hard this summer to get back in shape after I was sick, seems to be paying off.
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