Recent Blogs Posts

Friday, 11/1/2019 Garage Lifting

Warmup - stretching, plyos, barbell warmup

Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

Shoulder Press - 45/8, 75/8, 95/8,8,8

BB Row - 155/8,8,8


Saturday, 11/2/2019 Pool Workout

200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

4x RIMO {2x75 1:20 k/kdr/DPS
8x25 :30 d by pairs to 90%
2x50 1:15 fast - 100 pace, #1 off blocks}

100 float

15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

200 warmdown

3850y


Sunday, 11/3/2019 Garage Lifting

Warmup - plyos, stretching, barbell warmup

Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
1B) KB Row - 53/10,10,10 ea arm
1C) KB skullcrusher - 53/10,10,10


Monday, 11/4/2019 Pool Workout

1000 SKiDS

400 p br3/5/7x50 neg split 5:00
3x100 k d1-3 1:50
200 p br5/7x50 neg split 2:40
2x50 br k d1-2 1:00

12x50 1:00 drills
1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

5x200 2:40 build by 50
1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

6x50 25 start drill + 25 ez

200 warmdown

4100y

So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

W/U (800):

4x200 sw/pull/k w/fins/ IM drill w/ fins

Main (1000):

10x100 swim smooth @ 1:20 (or get about 10 sec rest)

Recovery (300):

6x50 @ 1:00
odd - bk swim
even - fr drill

Fast (200):

4x50 @ 1:30
1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

200 easy

Total: 2500