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  1. Monday 5/7/18

    AM LCM and PM SCY Solo @ LRRC "Kickin' ain't sh*t but board and fins!"

    AM swim:


    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD + SNKL)
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    2x200 @ 3:10 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 3:00 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 2:50 kick w/ fins 1st/5th 25 UW

    Total: 4000

    PM swim:

    500 SKIPS

    4x100 @ 1:50 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:21)
    4x100 @ 1:45 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:14)
    4x100 @ 1:40 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:06+)

    400 FL kick w/ fins (alternating 100 w/ BD, 100 w/ SNKL H.A.S.)

    Total: 3000
    Categories
    Swim Workouts
  2. Weekend and 5/7/18

    by , May 7th, 2018 at 09:56 AM (Swimming Through Jello)
    Saturday and Sunday, 5/5-5/6/2018, CrossFit Competition

    Team competition, 2 guys/2 girls. Not going to write all the workouts down because I'm sure nobody reading cares that much but over the course of the weekend I did sprint row, assault bike and run, some fast DB thrusters BB snatch, front squat and deadlift, 30 or so toes to bar and pullups, some rope climbs, 50 burpees, 100 wall balls, 200' weighted lunges, a few pushups and a 225# snatch.

    Monday, 5/7/2018 Pool Workout

    A lot more sore than I was hoping I'd be this morning. Legs were pretty much dead weight in the water. Four days rest better be enough! Today was kind of a hybrid stretch out/taper day.

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    3x100 fr 1:30 aerobic (1:03-1:04)
    3x100 fr p/pads 1:30 aerobic (1:05)

    12x25 :30 o-UDK fins (:10s), e-EZ
    4x25 :40 o-br pullouts, e-EZ

    4x25 IM transitions from middle of pool

    200 warmdown

    2500
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