PM LCM w/ Trip @ LRRC PM Weights @ LRRC Swim: 700 swim every 4th 25 scull w/ SNKL 10x200 @ 2:50 4 - pull w/ SP + SNKL 3 - swim w/ 12.5 UW kick off all walls (these wrecked me going on a 2:50 send off) 3 - swim D1-3 (2:42, 2:33, 2:26) 100 EZ 3x100 @ 1:40 FAST (1:09-, 1:09-, 1:08+) 100 EZ Total: 3200 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#) Bit of a reversal today. Trip wanted to swim at noon to avoid the nasty weather moving into Little Rock this afternoon, and there wasn't enough time for me to lift before the swim.
Being the selfish mom of the year I am, I dragged my kids out of bed at the crack of dawn today so that I could swim with the Masters team and not just do the workout later. Lucky for me they thought it was a grand adventure. I'm sure my daughter will change her tune someday when she has to do morning practices herself! Long one today, with a lot of 100's, but I got the rare chance to swim in the outdoor long course pool, so it was a good workout. W/U (1200): 3x200 sw/k/dr by 200 6x100 - choose either: 1) odd swim/ even pull @ 1:40 OR 2) all kick @ 2:05 *I did the swim/pull option Main (3000): 30x100 @ 2:00 1 - kick 2 - pull 3 - FAST no free 4 - drill 5 - FAST free The way my coach had me do this was to do as written for rd 1, then on rd 2 drop the kick and replace with easy. Rd 3 - 6 drop the pull and replace with easy. So by the end it's really 2x100 easy, 1 fast, 1 drill/easy, 1 fast. I was averaging 1:09 on the 100's but was able to get to 1:08 on the last one. I did a 100 easy at the end, but you may want to do more warm down. Definitely treated myself to a big breakfast after this one... Total: 4300 (lcm)
Wednesday, 6/5/2019 Garage Lifting Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1 //Over bodyweight snatch again! Little slow but that's good progress for now. Pause Back Squat - 135/2, 185/2, 225/2x5 Thursday, 6/6/2019 Pool Workout 200 fr/200 IM dr/sw/ 200 k 10x50 kSLOB/sw x25 o-fr, e-IMO 1:00 3x100 fr 1:45 4x75 bk 1:15 4x50 br 1:00 4x50 fl/fr :50 2x100 k V.S.x25 2:30 100 warmdown 2400m Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.
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