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9|1|20

LCM

3 x 50 fr fins on 2:00

• 40, 31, 29

3 x 50 fr fins on 3:00

• 29, 29, 30

200 drill with fins
100 flutterkick snorkel

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9|2|20


26.1 yd pool

10 x 52 fr on 1:00

10 x 52 one arm fr on 1:30

520 fr fins snorkel

• head up fly kick fr every 4th length

AM SCY Solo @ LRRC "I.M."

400 swim every 4th 25 head-up scull
8x25 @ :45 UW FL kick
8x50 @ 1:00 odd: drill, even: build I.M.O. in pairs

2x
8x25 @ :40 SMOOTH FL 1 breath max*
3x150 @ 1:55 50 BK/50 BR/50 FR #1/2 STRONG, #3 FAST (1:45-, 1:43)
200 SMOOTH BR kick w/ BD (Active Recovery)
1:30 REST

*Tried to keep a rhythm the whole time: 6 UW kicks --> break out on 7th kick --> 3 strokes --> breathe --> 4 strokes to finish

20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

Total: 3700

9/1/2020 Garage Workout

5 min general warmup + barbell warmup

Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, 280/1 - some muscle on the left side of my back went pfffffft on the way up on this rep so I decided that discretion is the better part of valor and punted on today's squats. Bummer, was hoping to get a good squat session in before vacation.

5 min stretch + equipment setup

For Time
20 cal row
20 box jump overs 24"
20 power clean 135#
20 v-ups
20 power jerk 135#
20 box jump overs
20 cal row
20 box jump overs
20 power snatch 95#
20 v-ups
20 push press 95#
20 box jump overs
20 cal row
18:05

9/2/2020 Pool Workout
Back still sore though much better this morning. Actually it felt really good swimming - and the water temp was down to maybe 79-80!

All :15R
50 fr dr + 200 fr
100 br dr/fr + 150 fr
150 bk dr/br/fr + 100 fr
200 fl dr/bk/br/fr + 50 fr
200 IM

4x(2x100 bk k 1:40 + 75 fast k 1:40)

100 p 1:30
200 p 2:50
300 p 4:00
400 k/fins 5:00
2 min rest
500 pull fast

w/fins 5x(50 12.5 tombstone k + 25 fast + 12.5 ez 1:00 + 1x25 fast IMO :30 + 1x25 ez :30)

100 warmdown

4400y