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  1. Friday 6/28/19

    PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1)

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ :15 rest "Progressive Freestyle" w/ SNKL

    4x25 @ :20 rest FAST 12.5M UW w/ chute (half open)
    2x25 @ no interval, go when ready DIVE FAST 15M UW
    1:00 REST
    4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open)
    2x25 @ :30 rest FAST FR kick w/ BD
    1:00 REST
    4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed)
    2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet)

    150 EZ FL kick w/ fins + BD

    Total: 2000

    Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.

    Updated June 28th, 2019 at 07:24 PM by Calvin S

    Swim Workouts
  2. 6/28/19 Workout

    by , June 28th, 2019 at 09:04 AM (Swimming Through Jello)
    Friday, 6/28/2019 CrossFit Workout

    Forgot to set my alarm, so ended up waking up at 4:52 instead of usual 4:35... was in a rush and didn't get to eat my pre-workout bowl of cereal but made it just a tiny bit late to the gym.

    Warmup - KB warmup, plyos, barbell warmup

    Skill - A1) KB snatch - 53/8, 61.5/8, 70/8 ea arm
    A2) Seated box jump - 36"/6, 42"/6, 48"/6

    Conditioning - 3 rounds
    15 power clean 135#
    15 burpee box jump 24"
    OMG the lactic acid!