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I felt a little better today was able to get a longer swim in. I had a kick set as well, but cut it out at the end because of time constraint. I'll post it below even though I had to cut it.

W/U (1050):

7x150 sw->pull->kick

150 sw
100 sw, 50 pull
50 sw, 100 pull
150 pull
100 pull, 50 kick
50 pull, 100 kick
150 kick

Sprint (900):

4X{
125 @ 2:00/2:15 - 75 fast, 50 easy
75 @ 1:15 smooth, get stroke count on 1st 25 and maintain
25 FAST @ :30
1 min rest in between - odd rounds free, even rounds stroke on 125 and 25 }

IM (1300):

300 IM - 50fly, 100bk, 50br, 100fr (15 sec RI)
4x25 fly @ :30
250 RIM - 75fr, 50br, 75bk, 50fl (15 sec RI)
4x25 bk @ :30
200 IM - 25fl, 50bk, 50br, 75 fr (15 sec RI)
4x25 br @ :30
150 IM - 25fl, 50bk, 25br, 50fr (15 sec RI)
4x25 fr @ :30

Kick (500):

10x50 k @ 1:05
odd - fast free
even - breast

50 easy

Total: 3800

So I got in the pool yesterday but it was not much of a workout. I'd feel guilty, but I drove straight from PA to TN on Sunday 12 hrs so I don't feel that bad. Just needed to loosen up from sitting for so long.

W/U (1500):

500 sw
400 IM (25k, 50dr, 25sw)
300 pull
200 k
100 swim

8x25 @ :30 IMO

odd - fast
even - easy

300 easy - 100 sw/100k/100sw

Total: 2000

AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

400 swim every 4th 25 head-up scull
3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

4x
4x50 @ 1:00 @ 800 PACE
50 @ 1:00 EZ
RD1: :32+, :34-, :34, :34-
RD2: :34-, :34-, :33+, :34-
RD3: :34-, :33, :33+, :33+
RD4: :33+, :33, :33, :31+

300 EZ

Total: 2500

So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/

Tuesday, 7/2/2019 CrossFit Workout

Warmup - jog, plyos, stretching

Strength - A1) Lateral sled pull - 70/50m, 90/50m, 115/50m ea side
A2) Rotational ball slams - 30/8 ea side
A3) Side planks 3x:45 ea side

Conditioning - EMOM 16
1 - 12 l arm DB thruster 40#
2 - 15 cal row
3 - 12 r arm DB thruster 40#
4 - 10 box jump + step down (2 sets 24", 2 sets 30")