Friday 121026

Swim Workout

A) 200m Swim NFT

B) 4x100m - 50m Freestyle (Crawl) + 50m Breast Stroke

:52

:51

:50

:50

-1:1 Rest ratio

C1) 3x50m Freestyle (Crawl)

Rest while partner goes

C2) 3x50m Breast Stroke

Rest while partner goes

-Performed as a relay

D) Breathe control Swim

25m No breathe

25m breathe every 6th stroke- breathe to favored side

25m breathe every 5th stroke 

25m breathe every 4th stroke- breathe to non-favored side

25m breathe every 3rd stroke

25m breathe every other stroke- breathe to favored side

E) Cool Down swim 50-100m

Back in the Gym

A1) 3x5 Double KB Strict Press- Heaviest Possible

-32kg KB's

-rest 30 secs

A2) 3x2 Legless Rope Climbs

-rest 30 secs

A3) 3x5 Weighted Ring Dips- Heaviest Possible

-70#

-rest 30 secs

A4) 3x10 Strict Pull-ups Unbroken

-rest 30 secs

Swimming felt great, really starting to feel comfortable in the water again.  Legless rope climbs got really hard after round 1, my grip was giving out.  Everything else felt good, but was difficult.

Pre-workout- 1 hour prior, and consisted of 3/4 lb tri-tip steak, a kombucha, and some dehydrated apple pieces

Post Workout- 1 hour after 10oz of Chopped Liver with 5oz of chopped up bacon, green onions, and spinach cooked in grass-fed butter. Plus a very large Japanese purple sweet potato