AM
200m swim warmup
Used buoy’s, kick boards and fins to work on technique and mechanics
+
50m freestyle at tough pace, rest 30 sec in place x 8
Resting 30 seconds was not going to be sustainable so I do EOMOM
Was fairly solid for 35/40m but mechanics start to breakdown around this point.
+
50m slow flutter kick (25/side)
+
50m freestyle at tough pace, rest 30 sec in place x 8
EOMOM
+
200m swim cooldown
remember post workout nutrition, hot shower, rest 3+ hours
PM
A – 8 min HS walk practice
As soon as I went upside down I felt dizzy and uncomfortable so I stopped. Skipping this today and I felt as good as I could get without.
+
B – Archer pullups x 12 alternating reps, rest 2 min x 4
12 reps is a lot, but getting better at these. Much better on the left side then the right. I’m sure I pull strong with the left arm and create some leverage with the right arm straight but not as good on the opposite.
+
C – 5 rounds, rest 2 min bt rounds
Row 500m @ a 1k effort
15 thrusters @ 115lbs
20 toes to bar
25 box jump step down @ 20in
5:25 – 9/6 on thruster – 9/6/5 ttb
12:40 – (5:15) thrusters unbroken – 9/6/5 TTB
20:20 – (5:40) 9/6 thrusters – 9/6/5 ttb
28:30 – (6:10) 9/6 – 12/8 ttb started to feel cramping in my quads but did not ever creep in more than that
37:30 – (7:00) thrusters unbroken (probably not the best idea but wanted to prove to myself I could do it I and just wanted to get done) – 14/6 ttb
Overall, even as much as this sucked I was glad to survive through it. Rd 4 is where I felt myself hit the wall. The box jumps became mental and even though I knew I got to rest the faster I got them done it became a challenge to push myself through them in this round.