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AM SCY Solo @ LRRC "Recovery"

500 swim every 4th 25 head-up scull

12x300
4 @ 3:45 pull w/ paddles + SNKL
4 @ 4:30 FR kick w/ fins + BD
4 @ 3:35 PINK

100 FLOAT

Total: 4200

AM SCY Solo @ LRRC "I.M."

2x
300 swim every 4th 25 head-up scull
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ 1:00 25 dr/25 bld 2x I.M.O. (no FR)

4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
3x200 @ 2:30 100 BK/50 BR/50 FR
:30 REST
4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
3x200 @ 2:35 50 BK/100 BR/50 FR
:30 REST
4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
3x200 @ 2:25 50 BK/50 BR/100 FR

200 FLOAT

Total: 4400

AM SCY Solo @ LRRC
PM SCY Solo-ish (started w/ Lady Trojans, did a set with Brad Eichler + Doug, then on my own) @ LRRC

AM Swim:

400 swim every 4th 25 head-up scull
16x75 @ 1:10 “Claire Lockridge” pull w/ paddles
4x100 @ 1:20 SMOOTH FR kick w/ fins + BD

Total: 2000

PM Swim:

300 swim every 4th 25 head-up scull
100 @ 1:40 75 STRONG FL/25 EZ
75 @ 1:20 50 STRONG FL/25 EZ
50 @ 1:00 EZ
25 @ :40 FAST FL NO BREATH

4x100 @ 1:30 D1-4
4x50 @ :45 D1-4
8x25 @ :30 V.S.

4x75 @ 1:30 swim “Claire Lockridge”

2x
300 @ 3:30 PINK
2x150 @ 1:40 RED
:30 REST
3x100 @ 1:05 BLUE
2:25 REST

550 EZ FR kick w/ fins + BD

Total: 4000

Wednesday, 10/7/2020 Garage Workout

5 min general warmup + barbell warmup

Power Snatch + Snatch Push Press - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1 E:90 180/1+3, 1+3, 185/1+3, 1+3, 190/1+3, 1+3

Deficit Snatch DL - 235/3x3

EMOM 10
o - Barbell row - 135/8, 140/8, 145/8, 150/8, 155/8
e - Ring dip - 8,9,10,11,12

100 situps