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AM SCY Solo @ LRRC "Monday Morning Aerobic"

6x300 w/ fins + SNKL
1 @ 4:00 FR kick H.A.S.
1 @ 3:45 150 FR kick H.A.S./150 swim
1 @ 3:30 swim

2x
3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
6x75 @ 1:05 swim, 15M UW off every wall w/ fins
4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

100 EZ

Total: 5100

9/21/2020 Garage Workout

5 min general warmup

Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5

5 rounds on 3:00
15 burpees
30 RBKS 53#

100 situps

9/19/2020 Pool Workout

Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer!

200 fr 3:00
2x125 75 fl l/r/DPS + 50 bk 2:00
200 fr 3:00
2x125 75 bk l/r/DPS + 50 br 2:00
200 fr 3:00
2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00
200 fr 3:00

8x50 k IMO 1:00
8x100 bk k descend 2:00 (1:23 -> 1:14+!)

6x50 dr/sw ez 1:00

10x50 p 1:00 -> :35 -> :55
2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez)
7x50 p 1:00 -> :30

200 ez

4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on)

100 ez

4750y

I was totally exhausted after this practice, and legs were sore in the morning!