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  1. 7|9|19 SCM

    warmup (~20 min)
    50 easy fr
    50 easy bk
    1K bk with board fins

    main - USRP inspired (~10 min)
    10 x 30m on 1:00 as 15m fr(o)/br(e) / 15m UW atlantis
    • work breakout to stroke form and transition

    drill (~8 min)
    200 slowmotion fr snk
    6 ea slowmotion flipturn to breakout


    kick (~5 min)
    200 flutter kick
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  2. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
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    Swim Workouts
  3. 7/9/19 Workout

    by , July 9th, 2019 at 08:15 AM (Swimming Through Jello)
    Tuesday, 7/9/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A1) Split squat - 30/12, 45/12, 65/12
    A2) Strict upright row (DB) - 35/12x3

    Conditioning - For time
    400m row
    30 push press 95#
    20 C2B pullups
    100 double unders
    20 C2B pullups
    30 push press 95#
    400m row
    14:04

    //Forgot how to butterfly my C2Bs so that took forever. Was tough overall though!
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