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Out of order here... forgot my Sunday lifting.

Sunday, 6/30/2019 Garage Lifting

Warmup - stretching, barbell warmup

Snatch - 95/2, 115/1, 135/1, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1
//Did all that in about 10 minutes... lots of work in the 93 degree heat!

Back Squat - 155/3, 225/2, 245/1, 255/1x10

AM LCM w/ BASH @ Main Pool "A little 'manufactured speed'" (Taper Day #3)

500 swim every 4th 25 head up scull

2x
2x150 @ 2:40 k/dr/sw w/ fins + SNKL
4x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :35 FR swim

100 EZ

**Changed into B70 Neuro Comp full-body suit**

150 SMOOTH

100 @ no rest go when ready 15M DIVE FAST/85 EZ
100 @ no rest go when ready 30M DIVE FAST/70 EZ
100 @ no rest go when ready 50 DIVE FAST/50 EZ (26.90)

150 EZ

Total: 2000

Monday, 7/1/2019 Pool Workout

Pool was hot today, time for the aerators!

150 fr/150 fr-fl-fr/150 fr-bk-fr/150 fr-br-fr

2x100 k :15 rest
4x50 k :15 rest

300 p :30 rest
6x50 o-ez, e-fast 1:15
300 k/fins :30 rest

200 p :20 rest
4x50 o-ez, e-fast 1:10
200 k/fins :30 rest

100 p :10 rest
2x50 o-ez, e-fast 1:05
100 k/fins

3x{100 fr @200 pace 1:40
100 k d1-3 2:30}

200 warmdown

3600m