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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]
4 x 50 1:00 [:50] desc 1-3

Main set
1 x 200 5:00 [4:30] kick
1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
1 x 200 3:45 [3:00] IM
2 x 100 2:30 [2:15] kick
2 x 100 2:00 [1:45] stroke
2 x 100 2:00 [1:45] IM
4 x 50 1:15 [1:15] kick
4 x 50 1:15 [1:05] IM order
4 x 50 1:00 [1:00] choice

Free/pull set
6 x 200 3:00 [2:45] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4200

1000 IM kick as touchngo 200’s

• fly kick done UW alternating between atlantis per 12.5’s
• board and snorkel for frog and free kicks
• 25:33

200 warmdown

Wednesday 3/7/2018 CrossFit Workout

Warmup - airbike, stretching, KB warmup

Strength - EMOM 16
A) Deadlift - 345/5
B) 10 knees to elbows
C) left side plank :30
D) right side plank :30

Conditioning - 5 rounds
20 KB swings (American) 53#
40m bear crawl

7:03

Thursday 3/8/2018 Pool Workout

200 fr/100 bk/200 k/200 p/100 IM dr

3x{4x25 :30 D1-4
3x50 :55 D1-3
2x75 1:15 build by 25
100 D by round}
rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

10x100
1-3 k 2:00
4-5 k 1:50
6-8 p 1:30
9-10 p 1:20

200 warmdown

3500

Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.