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4|28|14 LCM

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30 x 13m on 0:20 free hypoxic
  • had to breathe on a couple to catch up


20 x 13m on 0:30 free hypoxic, DFS

10 x 13m on 1:00 free hypoxics, DFS
  • clean entry
  • 7's


100 as 50 moderate free / 50 back kick

100 kick as 50 for time (0:46 low-mid) / 50 easy, S

100 as 50 fast / 50 back kick, F
  • 28 on fast


200 drill, F, S
  • 50 HUDKF
  • 50 scull
  • 50 left arm free
  • 50 right arm free


100 free, F not so fast but quick


Next time I go there I need to warm up lightly, and then (like mad) blast a short finned free for time. I was too worn out after the high rep DFS 13m hypoxic sprint stuff to accomplish anything respectful. For personal dignity sake, I need to be fresh on these timed efforts.




Drylands:
Dumbell step-ups onto bench
  • 3 sets of 5 reps each leg with 35's, using vertical jump band kit (4 bands)


Dumbell cleans with a hop (clean weights from knees to sholders forcefully enough to get some air)
  • 1 set of 12 reps with 45's, using vertical jump band kit (4 bands)
  • These make turn me into a clumsy mess while doing them and shortly after. By last rep, there's almost nothing I can do to stand and keep the weights in my hands, then I panickly search for nearest access to sit and remove the elastic tension

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Updated April 28th, 2014 at 10:09 PM by __steve__

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