PM SCY Solo @ LRRC "Threshold" 500 swim every 4th 25 FL kick H.A.S. w/ SNKL 6x100 @ 1:45 k/sw/dr/bld odd: FR even: FL 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 100 @ 1:05 (1:03) 100 @ 1:20 EZ 2x100 @ 1:05 (1:03, 1:04) 100 @ 1:30 EZ 3x100 @ 1:05 (1:02, 1:04-, 1:04+) 100 @ 1:40 EZ 100 @ 1:05 (1:04+) 1:05 REST 2x100 @ 1:05 (1:03, 1:04) 1:05 REST 3x100 @1:05 (1:03, 1:04-, 1:02+) 6x100 @ 1:30 FL kick w/ fins + BD Total: 3600 Not exactly the threshold set I had planned, but I felt really labored in the water today. I can definitely feel the accumulated heaviness from several weeks of lifting, and the short term soreness from going up in weight yesterday.
Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon. Thursday, 12/28/2018 Pool Workout 3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}} 4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw 100 fr 1:25 d1-4} 6x50 dr/sw 1:00 ez 4x{25 fly :30 build 50 bk/br 1:00 work turn/pullout 75 fr 1:30 build 100 IM 2:00 d1-14 from 80%-100%} 6x50 ch/sw 1:00 warmdown 3500y Thursday Afternoon CrossFit Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand A2) Bent over row - 2x6x165, 2x6x185 A3) Plank - 4x1:00 Conditioning - 5 rounds 7 burpee pullups 10 thrusters 95# 7:59 Friday, 12/28/2018 CrossFit Workout Warmup - PVC warmup, plyos, snatch drills Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3 Conditioning - 4 rounds 30 wall balls 20# 3x(1 wall walk + 10 shoulder taps) 11:22
SCY Warm up 2 x 150 2:30 6 x 50 1:00 choice 3 x 100 1:30 Kick set 3 x 100 2:15 desc 1-3 Main set 2x 1 x 100 2:00 2 x 75 1:30 3 x 50 1:15 4 x 25 :45 [RD1 75s & 25s stroke strong, RD2 100 & 50s choice strong] Freestyle set 4 x 200 3:00 long & strong 4 x 150 2:15 last 50 strong 4 x 100 1:30 desc 1-4 Warm down 4 x 50 1:00 Total: 4200
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