View RSS Feed

Recent Blogs Posts

  1. Tuesday Workout - 7/2/19

    by , July 2nd, 2019 at 04:37 PM (Middle Aged Distance)
    I felt a little better today was able to get a longer swim in. I had a kick set as well, but cut it out at the end because of time constraint. I'll post it below even though I had to cut it.

    W/U (1050):

    7x150 sw->pull->kick

    150 sw
    100 sw, 50 pull
    50 sw, 100 pull
    150 pull
    100 pull, 50 kick
    50 pull, 100 kick
    150 kick

    Sprint (900):

    4X{
    125 @ 2:00/2:15 - 75 fast, 50 easy
    75 @ 1:15 smooth, get stroke count on 1st 25 and maintain
    25 FAST @ :30
    1 min rest in between - odd rounds free, even rounds stroke on 125 and 25 }

    IM (1300):

    300 IM - 50fly, 100bk, 50br, 100fr (15 sec RI)
    4x25 fly @ :30
    250 RIM - 75fr, 50br, 75bk, 50fl (15 sec RI)
    4x25 bk @ :30
    200 IM - 25fl, 50bk, 50br, 75 fr (15 sec RI)
    4x25 br @ :30
    150 IM - 25fl, 50bk, 25br, 50fr (15 sec RI)
    4x25 fr @ :30

    Kick (500):

    10x50 k @ 1:05
    odd - fast free
    even - breast

    50 easy

    Total: 3800
    Categories
    Swim Workouts
  2. Back in Memphis - 7/1/19

    by , July 2nd, 2019 at 11:09 AM (Middle Aged Distance)
    So I got in the pool yesterday but it was not much of a workout. I'd feel guilty, but I drove straight from PA to TN on Sunday 12 hrs so I don't feel that bad. Just needed to loosen up from sitting for so long.

    W/U (1500):

    500 sw
    400 IM (25k, 50dr, 25sw)
    300 pull
    200 k
    100 swim

    8x25 @ :30 IMO

    odd - fast
    even - easy

    300 easy - 100 sw/100k/100sw

    Total: 2000
    Categories
    Swim Workouts
  3. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts
  4. 7/2/19 Workout

    by , July 2nd, 2019 at 09:01 AM (Swimming Through Jello)
    Tuesday, 7/2/2019 CrossFit Workout

    Warmup - jog, plyos, stretching

    Strength - A1) Lateral sled pull - 70/50m, 90/50m, 115/50m ea side
    A2) Rotational ball slams - 30/8 ea side
    A3) Side planks 3x:45 ea side

    Conditioning - EMOM 16
    1 - 12 l arm DB thruster 40#
    2 - 15 cal row
    3 - 12 r arm DB thruster 40#
    4 - 10 box jump + step down (2 sets 24", 2 sets 30")
    Categories
    Uncategorized