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5|16|16 LCM

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400 easy warmup

50 fr easy sprint nb (32)

250 easy

3 x 50 fr with fins moderate sprint nb (28's)
  • well rested with 100 - 200 easy recovery for each

AFAP flutter kick (44)

6 x 50 fr on 1:00 with fins UW kick bursts to about 16-17m then surface swim easy



Drylandz:
weight before workout - 172 lbs

treadmill - 3:00 @ 9.1 mph (6:35 p)

DBBP 1 x 18 x #70's (PB)

Elastic resistance dips 2 x 5 (overdid this one - hope I didn't break or ruin anything)

Neg pullups 4 x 5, then hang/stretch

Shoulders (side plank with DB, recover arms on belly with light DBs, DB shoulder rows in plank position)

abs (leg lowers)

stretching

Weight after workout was 170.5 lbs (-1.5 lbs), about 130 grams of carbon (CO2) offered to mother earth from a 60 min workout, lol

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Updated May 17th, 2016 at 12:05 PM by __steve__

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