Recent Blogs Posts

7|26 Drylands
Various Pushups (knee to elbows/nose)
Pullups
DB curls and presses
Barefoot run (rubber track) 400M 1:13

7|27
SCM warmup
500 fins snorkel

• learn the markings

SCY
Video of starts and Br

3 x 25 fr fast on 2:00 (25 ez drill)

10 x 15M fr AFAP on 2:00

• started after X:00 change-up
• kept hitting the :09 (8’s)

9 x 50 fr on 1:00 fins/snorkel

• evens fast

2 x 50 flutter kick on 1:00

• 0:48, 0:52

AM LCM Solo (w/ LRAD) @ LRRC

Air Temp: 73
Pool Temp: 81+

500 swim every 4th 25 head-up scull
500 FR kick w/ fins + BD
300 pull w/ SP + SNKL
400 swim 50 FR/25 double-arm BK/25 BK swim
10x50 @ 1:05 w/ fins
odd: alternate 4 BR strokes/4 FL strokes
even: 25 BR/25 FL

3x
4x25 @ :40 BK w/ first 10 strokes spin drill
:20 REST
4x50 @ 1:05 V.S. BK
:40 REST

2x200 @ 3:20 100 FR kick/100 FR swim (kick w/ BD)
100 @ :30 REST SMOOTH
2x200 @ 3:10 50 FR kick/100 FR swim/50 FR kick (kick w/ BD)**
100 @ :30 REST SMOOTH
3x200 @ 2:35 D1-3 (2:31-, 2:30-, 2:28-)
** I missed the send-off on the second one.

100 EZ

Total: 4800