100 w/u 2x100 Pull 100 kick Free 100 kick back streamline 100 kick breast 100 kick dolphin 2x100 Pull 100 kick Free 100 kick Back 100 kick Breast 100 kick Dolphin 4x 25 Fly 4x25 Backstroke 4x 25 Breaststroke 4x25 Free 100 easy.
Deadlift #115x8. X2 Single arm row #40#x5. X2 Bridge drag sandbag #30x10. X2 Kneeling rollout SB x6. X2 Pull ups with band x5. X2 Waiter Carry KB #25x20 yrds. X2 Back Sqt #55x10. X2 Overhead press #50#x6. X2.
SCY Warm up 4 x 75 1:15 8 x 25 :40 stroke 3 x 100 1:30 6 x 50 1:00 desc 1-3/4-6 Kick set 2x 1 x 100 2:15 1:00 [vertical kick] 4 x 25 :45 fast Stroke set 4x 1 x 100 1:50 reverse IM 3 x 25 :40 build 3 x 25 :40 sprint 20 [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly] Freestyle/pull set 1 x 200 3:00 long & strong 2 x 150 2:15 last 50 strong 3 x 100 1:30 desc 1-3 4 x 75 1:05 last 25 strong 5 x 50 :45 pace 6 x 25 :30 strong Warm down 4 x 50 1:00 Total: 4200
Did yoga on Sunday. Felt pretty good! Then started to come down with sniffles in the afternoon and hardly slept overnight from lack of normal breathing. I don't feel like I have a fever so maybe it is just a cold. Hopefully. Needless to say, swim this morning was meh. Monday, 1/22/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 3x100 fr 1:30 8x25 k :40 D1-4 (4 fly, 4 bk) 3x100 pull 1:30 8x25 k :40 D1-4 (4 br, 4 fr) 3x100 pull w/ pads 1:30 8x25 k w/ fins :30 D1-4 (4 fl, 4 bk) 8x50 1:00 IMO (o - smooth, e - EZ speed) 200 warmdown 2900
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