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  1. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Swim Workouts
  2. 6/25/19 Workout

    by , June 25th, 2019 at 07:57 AM (Swimming Through Jello)
    Tuesday, 6/25/2019 CrossFit Workout

    Warmup - bike, KB warmup, stretch, barbell warmup

    Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

    Conditioning - 4 rounds
    12 toes to bar
    10 deadlift 115#
    8 hang power clean 115#
    6 front squat 115#
    400m run

    That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
  3. Sunday-Monday 0623-06242019

    by , June 24th, 2019 at 08:05 PM (aztimm's training blog)
    Sunday AM, "open-water," swim @ Barton Springs

    --total of 18 loops, about 4.75 miles
    --stopped for feeds after 11, 14, 15, 17, then had some when I finished
    --wanted to see how long I could go before I started to feel like I might bonk. I've done 5k swims before with no feeds/water. but after I finish those, I'm done, and drink water. 11 loops was about how much I wanted to do, yet still swim more after.
    --11 loops without equipment, 3 loops with fins, 1 without equipment, 2 with Agility paddles, then 1 final without
    --I splashed at about 7am. there is free entry until 8am, and it gets busy about 7:30 to 8. when I stopped after the 11 (about 9am), the place had really cleared out. since I was stopping anyway, I asked someone getting in if the guards called people out, she asked a guard, and he said no it was fine to swim. was just very odd, but I had a good swim without running into the casual swimmers.
    --when I finailly finished and got out, I realized it was sprinking. just a light drizzle, I didn't notice while I swam. I heard it was like that for a while, so maybe that's why people left.

    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/board + fins
    4 x 125, drill/free/stroke/free/drill
    100 kick w/board + fins
    850 free w/fins (1:26 pace)
    100 kick w/board + fins

    150 easy various

    4 x 200 @ 3:00
    4 x 150 @ 2:10/2:05 (odds on 10/evens on 05), pull w/buoy + Agility paddles

    200 w/d

    TTL: 4800 yards, 76 min
    Backstroke: 175
    Breaststroke: 300
    Freestyle: 4025
    Kick: 300

    I needed that longer warm-up to just stretch out after the long swim yesterday. felt pretty tight and really didn't expect to swim this much, but I started to loosen up.

    not sure if that 850 was supposed to be 800 or 900, but I intended it to be one of those.
    when I got to the 150s, I was really feeling good. the varying pace worked pretty well.

    I'm signed up for 2 10k swims now!
    Swim to the Moon, near Hell, MI
    Bridges to Bluffs, Knoxville, TN

    I'm on the fence if I'll do our zone LCM meet and/or (or neither) a 4k swim near Dallas in July.
    Swim Workouts
  4. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Swim Workouts