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AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!"

Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors.

8x500 @ 7:00 kick w/ fins
1 - FR side
1 - FL on back H.A.S.
1 - FR H.A.S. w/ SNKL
1 - FR w/ BD

Total: 4000

100 warm up

6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
- ez bk block-o / ez br-e

5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

500 UW recovery fr snorkel and fins

4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

5 x 50 on 1:30 fist fr
- 25 2- beat/25 6-beat

150 very slow fr /25 fast kick

Wednesday, 11/18/2020 Garage Workout

5 min general warmup + barbell warmup

SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

SnRDL - 205/5x3

On 1:30, superset
Ring Dips - 9, 10, 11, 12, 13
Bent Over KB Rows - 53#x10 ea arm x5 sets

60 glute raises + 10#