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Swimming Through Jello

11/19/18 Workout

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by , November 19th, 2018 at 08:44 AM (85 Views)
Oh, forgot I also did CF workout as a double on Friday so that goes here too:

Friday, 11/16/2018 CrossFit Workout

Warmup - plyos, stretching, PVC pipe warmup

Strength - A1) Bench Press - 45/5, 135/5, 155/5, 175/5, 185/5, 195/5 (ugly)
A2) Supine grip row - 135/5,5, 155/5,5,5

Conditioning - On 3 minutes, 8 rounds
10 10m shuttle runs
2 rounds 5 pullups, 10 pushups, 15 squats
-- Until <1 min rest, then 1 round

Monday, 11/19/2018 Pool Workout

650 warmup (was supposed to be 15 minute continuous swim but got in a little late and only had around 9 minutes)

13x200 - Start on 3:00 interval, add :05 to odds, subtract :05 to evens
1-3 smooth free
4-9 o-pull d1-3, e-sw d1-3
10-13 o-k/fins, e-sw/fins

6x50 dr/sw 1:00 easy

200 FAST (staggered sendoff to try to finish even)

200 warmdown

3950y

Still trying to get 6-beat kick back. Seeing some improvement but not there yet, still awkward and kind of slow. But it's really only been 3 practices of work on it trying to break some decade-or-more-long bad habits.

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