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  1. 9|2|20

    by , September 2nd, 2020 at 08:54 PM (Blog)
    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


    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
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  2. Wednesday 9/2/2020

    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
    Categories
    Swim Workouts
  3. 9/1, 9/2 Workouts

    by , September 2nd, 2020 at 11:38 AM (Swimming Through Jello)
    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
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