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  1. 10/5/20 Workout

    by , October 5th, 2020 at 12:45 PM (Swimming Through Jello)
    Monday, 10/5/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/3, 135/3, 205/3, E:90 240/3x5

    3 min weight change and recovery

    EMOM 12
    o - 10 thrusters, 95#
    e - 10 AKBS 53#

    50 glute raises
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  2. Monday 10/5/2020

    AM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    100 @ 1:05 RED
    100 @ 1:20
    2x100 @ 1:05 RED
    100 @ 1:30
    3x100 @ 1:05 RED
    100 @ 1:40
    4x100 @ 1:05 RED
    300 done as 100 SMOOTH/100 RED/100 SMOOTH
    4x100 @ 1:05 RED
    100 @ 1:40
    3x100 @ 1:05 RED
    100 @ 1:30
    2x100 @ 1:05 RED
    100 @ 1:20
    100 @ 1:05 RED

    400 EZ FR kick w/ fins + BD

    Total: 4300
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    Swim Workouts
  3. 10/3/20 Workout

    by , October 5th, 2020 at 10:51 AM (Swimming Through Jello)
    Saturday, 10/3/2020 Pool Workout
    MICDS, 8-9:30pm!

    200 fr + 4x50 k IMO 1:00
    150 fr + 4x50 dr IMO :55
    100 fr + 4x50 sw IMO :50

    3x(300 fr 4:00 + 3x100 k)
    rd 1 - 300 fr (3:23), k 1:50
    rd 2 - 300 w/fins (2:58), k 1:40
    rd 3 - 300 w/fins + pads (2:52), k 1:30

    6x50 dr/sw ez 1:00

    4x(4x25 VS :30 + 50 ez 1:00)
    rd 1 - fr k/board
    rd 2 - fr
    rd 3 - fl k/board
    rd 4 - fl

    2x dive start + 25 ez
    50 fl fast of blocks (24.mid)

    100 ez

    4000y

    Updated October 5th, 2020 at 09:43 PM by JPEnge

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