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  1. Workout 05/29/18: evening

    by , May 29th, 2018 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull [did extra 100]
    4 x 25 burst and cruise

    2 x 100 pull "pull back"
    1 x 200 long and strong
    1 x 400 negative split [diid 500]
    1 x 200 breath set [6/5/4/4 x 2]
    2 x 100 kick-pull by 50
    4 x 50 descend
    8 x 25 ez-fast
    100 loosen and out
    [Masters/Rec/2500yds 60 min]
    Categories
    Swim Workouts
  2. Tuesday 5/29/18

    AM SCY Solo @ LRRC
    PM LCM w/ Blair Bish @ LRRC "USRPT?"

    AM Swim:

    500 (100 FR/25 progressive scull)
    5x100 @ 1:20 PINK pull w/ SP + SNKL
    20x25 @ :40 kick w/ SNKL
    #1 - UW FL
    #2 - H.A.S. FL
    #3 - UW FR
    #4 - S-line FR

    3x (All FR kick w/ BD)
    25 @ :25 FAST
    25 @ :45 EZ
    50 @ :50 FAST
    25 @ :45 EZ
    75 @ 1:15 FAST
    25 @ :45 EZ
    100 @ 1:40 FAST
    25 @ 1:35 EZ

    300 swim opposite fin + opposite paddle + SNKL (switch every 50)

    Total: 3000

    PM Swim:

    300 swim
    6x50 @ 1:00 k/dr/sw w/ fins + SNKL
    3x100 @ 1:30 D1-3 (1:20, 1:16, 1:12)
    100 EZ

    4x50 @ 1:10 BEST AVG (:31, :32, :31+, :32)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :33)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :32+)

    6x100 @ 1:20 swim w/ paddles + fins + SNKL

    200 EZ kick FR/BR by 50 w/ BD

    Total: 2400

    Blair is doing USRPT training this summer, and so he was doing this set (his first LCM practice of the summer) to set some benchmarks. He invited me along to give him someone to race.
    Categories
    Swim Workouts
  3. 5/28-5/29 Workouts

    by , May 29th, 2018 at 08:47 AM (Swimming Through Jello)
    Monday 5/28/2018 CrossFit - Memorial Day Murph

    It's a CrossFit tradition to to do the "hero workout" Murph on Memorial Day. It's simple, it's pretty infinitely scalable up or down, it's a challenge no matter how you do it. So it's a good way to get everybody together for a tough workout and a bit of remembrance for the holiday. I did it with the 20# (actually 21 or so) vest for the first time this year.

    Warmup - plyos, stretching, jogging, gymnastic warmup

    Conditioning - "Murph"
    Wearing 20# weight vest throughout...
    1 mile run
    then, broken up however,
    100 pullups
    200 pushups
    300 squats
    then,
    1 mile run

    44:58


    Tuesday, 5/29/2018, Pool Workout
    LCM

    Pretty sore from Murph yesterday.

    200 fr/100 bk/200 k/200 p

    300 bk/fr 5:00
    4x100 fr 1:40
    6x50 st/fr 1:00

    2x200 k/fins 3:10
    4x100 bk/fr - fr 1:40
    4x50 fr :50

    4x100 p/pads & snorkel 2-1:40, 2-1:30
    8x50 1:00 - 2 EZ, 4 st/fr, 2 sprint/EZ

    3500

    //Didn't get much warmdown time, got in a little late and club team was chomping at the bit to get in when I was finishing up. Got first Ultimate Frisbee league game tonight, first time playing since college!

    Updated May 29th, 2018 at 12:16 PM by JPEnge

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