PM SCY w/ Trip (main set only) @ LRRC CORE7 post swim Swim: 2x 400 swim every 4th 25 scull w/ SNKL 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x 300 @ 4:00 D1-4 pull w/ paddles + SNKL 3x100 @ 1:30 D1-3 RD1: 3:36, 1:08, 1:05, :59 RD2: 3:34, 1:09+, 1:03+, :58 RD3: 3:28, 1:10, 1:04+, :59- RD4: 3:29**, 1:10, 1:04+, :59- **Oops, I backed off too much on the middle 100 :/ 8x50 @ 1:00 kick H.A.S. w/ fins + SNKL odd: FR even: FL Total: 5000 CORE7: - high plank to low plank (RD1/RD2), add jump (RD3) - low plank pike-up (RD1/RD2), streamline hold on back (RD3) - high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3) - floor wipers - bounce squat/lunge (switch on command) - high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3) - full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)
Wednesday, 12/26/2018 Pool Workout Getting up early on Christmas break! 200 fr :30 rest 300 k/d/s x50 :45 rest (fr/bk) 400 k/l-arm/r-arm/sw x25 (fr/bk) 4x100 pull :30 rest 25 - scull 25 - fr pull work catch 25 - br pull (no glide) 25 - fr pull work hand acceleration 4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00} //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort! 8x50 dr/sw, ch/sw 1:00 EZ 8x25 :30 o-fast, e-ez //Also staggered. Doug at top, Julian at :01, me at :03. 200 warmdown 3900y Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
Recent Comments
