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  1. Thursday 9/27/18

    PM SCY Solo @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick every 3rd 25 BR w/ BD
    100 swim
    100 I.M. drill

    3x100 @ 1:15
    2x100 @ 1:10
    100 @ 1:05

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  2. 9/27/18 Workout

    by , September 27th, 2018 at 09:25 AM (Swimming Through Jello)
    Thursday, 9/27/2018 CrossFit Workout

    Warmup - rowing, stretching, plyos

    Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5
    A2) Ring Rows - 4x12

    Conditioning - 3 rounds
    400m run
    50 double unders
    5 bar muscleups
    9:50

    Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
    Categories
    Uncategorized
  3. Wednesday 9/26/18

    PM LCM Solo @ LRRC

    2x
    200 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins
    8x25 V.S.
    4 - FR kick w/ BD
    4 - FR swim

    5x100 @1:30 pull w/ SP + SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    4x50 @ :10 rest EZ

    Total: 3200
    Categories
    Uncategorized