AM
Shoulders/neck/traps were pretty lit up so my swimming mechanics were way off. Spent about 30 minutes in the pool doing drills. This helped me get really warm so finished with some good quality 50m tough pace intervals EOMOM X 6.
200m swim warmup
+
100m freestyle at tough pace, rest 30 sec in place x 6
+
50m slow flutter kick (25/side)
+
100m freestyle at tough pace, rest 30 sec in place x 6
+
200m swim cooldown
Rest 3+ hours
PM
A – Front rack walking lunges x 16 steps, rest walk 2:30 x 4 sets (you pick weight, make it tough)
185 – might have been a little too tough. But I finished in prescribed work and rest so maybe not.
+
B1 – Single leg BB RDL x 6/side, rest 1 min
95 across
Legs were pretty tiered just to balance, stayed at that load and focused on good tempo, tension and tried to improve my balance.
B2 – Tuck ups x 15, rest 1 min x 4
+
C – Heavy prowler push 30 sec grinding effort, rest 2 min x 5
+205