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Swimming Through Jello

Breakin' Taper

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by , March 13th, 2019 at 08:56 AM (47 Views)
Tuesday, 3/12/2019 CrossFit Workout

Warmup - 400m run, 10 squats, 10 side lunges, 300m run, 5 walkouts, 5 RBMs, 200m run, 10 legs swings each way; PVC warmup

Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+f, 2

Conditioning -
30/20/10 cal row
90/60/30m 1-arm farmer's carry ea arm, 70#
15/10/5 hand release pushups
15/10/5 C2B pullups
9:56

Wednesday, 3/13/2019 Pool Workout

15x100
3 sw 1:25
3 25k/75sw 1:30
3 50k/50sw 1:35
3 75k/25sw 1:40
3 k 1:45

100 IM dr fl 1:30
25 fl fast :30
100 IM dr bk 1:30
25 bk fast :30
100 IM dr br 1:30
25 br fast :30
100 IM dr fr 1:30
25 fr fast :30

Stations:
1 - 4x100 pull 1:30 D1-3 hold 4
2 - 3x broken 50 2:00 - 12.5 dive fast/25 turn fast/12.5 finish fast
3 - 8x25 :45 med ball 1-arm free + vertical kick during rest
4 - 4x75 1:30 heavy board - 1-3rd 25 fast, 2-2nd 25 fast, 3-1st 25 fast, 4-fast
5 - 3x25 bucket pull sprints + 25 ez
6 - 8x25 :30 w/fins - 1-15m UDK, 2-20m UDK, 3-all UDK, 4-easy

2x{150 pull + 100 'chute, rest interval is time to change equipment}

100 warmdown

4000y

Definitely broke the taper the past two days! My body is really feeling it. One of the assistant coaches (also the head coach at SLU) was talking about how they hope I swim Sectionals for at least one more year - no pressure!

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