Timed 400m freestyle swim this morning (50m pool length) - 10:15
A. Strict press cluster @31x1; 2.2.2 x3; rest 2-3 min 75# tough weight- no misses
B. Front squat cluster @22x1; 3.3.3 x3; rest 2-3 min- speed focus 105#
C. 8 min emom-
odd: HSPU negatives- practice
even: 20 sec HS nose and toes against wall
tougher than I anticipated, definitely a little rusty
+
FT:
30 ring rows- feet elevated, tough
feet on 16" box, rings 30.5" off ground- 5:56
200 DU 3:49- having issues here lately, gonna get back into doing these more often. I'd like that number to be closer to 3:15-3:30
Showing posts with label swim. Show all posts
Showing posts with label swim. Show all posts
Sunday, October 18, 2015
Sunday, July 26, 2015
july 26, 2015
Hour swim lesson this morning.
In your Pool...
20 min amrap
1 length down underwater
10 push ups- out of pool
down and back freestyle
15 air squats- out of pool
9 rounds
In your Pool...
20 min amrap
1 length down underwater
10 push ups- out of pool
down and back freestyle
15 air squats- out of pool
9 rounds
Tuesday, July 14, 2015
july 14, 2015
10 min light swim easy
+
25m swim (70, 80, 90%)
30 sec rest
x 30
(rest 3 min b/t sets 10, 20- increase pace every 10 sets)
Not really at the point yet where I can control pace. Working mostly on technique and not feeling like I'm drowning. I tried instead to stay at a solid pace. Averaged 21-23 sec per 25m. Last one went as fast as I could and got 19 sec.
+
10 min cool down
walked
+
25m swim (70, 80, 90%)
30 sec rest
x 30
(rest 3 min b/t sets 10, 20- increase pace every 10 sets)
Not really at the point yet where I can control pace. Working mostly on technique and not feeling like I'm drowning. I tried instead to stay at a solid pace. Averaged 21-23 sec per 25m. Last one went as fast as I could and got 19 sec.
+
10 min cool down
walked
Sunday, July 12, 2015
july 12, 2015
Swim Lessons (C. Plumb)
100m freestyle
Body orientation/balance in the water drills
(Push off wall and maintain body positioning, add legs only to get to 15m) x 6
(Push off wall, maintain body positioning, add legs to 15m, add arms to 25m) x 6
Stroke drills
(PVC pipe exchange in freestyle 25m) x 4-5
5 min continuous kicking with a kickboard (at each wall, push off and maintain long body with head in water for 10-15m)
15 min light swim
100m freestyle
Body orientation/balance in the water drills
(Push off wall and maintain body positioning, add legs only to get to 15m) x 6
(Push off wall, maintain body positioning, add legs to 15m, add arms to 25m) x 6
Stroke drills
(PVC pipe exchange in freestyle 25m) x 4-5
5 min continuous kicking with a kickboard (at each wall, push off and maintain long body with head in water for 10-15m)
15 min light swim
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