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SCY

Happy Halloween!

Warm up
2 x 150 2:30
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
6 x 50 :50 desc 1-3/4-6

Kick set
1 x 200 4:30
6 x 50 1:15 desc 1-3/4-6

Main set
6 x 75 1:30 stroke alt 1easy/1fast
6 x 75 1:15 free alt 1easy/1fast
6 x 75 1:30 IM alt 1easy/1fast

Optional free/pull set
1 x 300 4:30 long & strong
1 x 200 3:00 neg split
1 x 100 1:30
1 x 100 1:20
1 x 200 2:40 neg split
1 x 300 4:00 long & strong

-OR-

Meet swimmers sprint set
5x
1 x 25 1:00 build to race pace
1 x 25 1:00 blocks sprint 20

Warm down
4 x 50 1:00

Total: 3500 or 4450

Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though.

10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend

200 fr/100 bk/200 k/200 p

8x50 k/dr-dr/b :60 IMO
8x25 fins shooters :30 IMO
8x25 fins UW fast/EZ :30

16x50 D1-4 fr/bk/fr/br :60
//I am horrid at breaststroke right now.

200 warmdown

2500

10/28/17 CrossFit Charity Workout

Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner.

"Bradley"

20 rounds alternating partners (28 min time cap)
100m shuttle run
10 pullups
100m shuttle run
10 burpees

We got 17 rounds + 3 pullups. I was holding <1:20s per round.