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  1. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  2. 10/28-10/29/19 Workouts

    by , October 29th, 2019 at 09:31 AM (Swimming Through Jello)
    Monday, 10/28/2019 Garage Lifting

    Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night.

    Warmup - stretching, plyos, barbell warmup

    Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5

    Clean Pulls - 225/3, 235/3, 245/3

    BtN Sn PP - 135/5, 165/5, 185/5,5,5


    Tuesday, 10/29/2019 Pool Workout

    200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p

    4x100 fr 25 ez/50 hard/25 ez 1:30
    3x100 k 2:10
    2x100 IM 1:40
    100 ez 2:00
    2x100 p 1:40
    4x75 IMO 1:20
    4x100 25 hard/50 ez/25 hard 1:30

    6x50 1:00 SLOB/sw ez

    10x50 p/rev paddles
    4 - :55
    4 - :45
    2 - :35

    200 warmdown

    4000y
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    Uncategorized