July 7 - Sat. Swim and Strength

OPT She July 7

part 1:

25 m breast @ 60%

25 m free @ 90%

back - kick with board 25 m

rest 20 sec x 5

+

dive in

25 m free @ 100%

rest 1 min x 4

+

50 m free working on bilateral breathing and long "reaching" strokes

rest as needed b/t sets to ensure perfect form per set x 5

+

dive in:

200 m free time trial ALL OUT

+

kick cool down - tread water hands out of water - accumulate 3 min

 

rest 6 hours

 

part 2:

A. Sumo DL - build to a tough single in a few sets

B. TnG Speed Dead Lifts @ 1010 - 35% 1RM x 15-20 reps; rest 90 sec x 3

C1. Close Grip Bench Press - 62% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec - compare to June 23 

 

 Results:

 

Due to my schedule for the day and the Y pool opening times, I did Part 2 this morning, rested almost 2.5/3 hours then hit the pool for part 1.

Part 2 in the AM
A. 235# - today I really worked on working up faster in a few sets because I typically take a while to warm up tough singles , comparison June 23 - 185#
B. TnG DLs at 85# - all sets x 20 reps
C1. CGBP at 70# - all sets x 3 reps
C2. 15/10/6/5/5/6/6/5 - comparision from June 23 15/10/5/5/5/5/5/5

Part 1 midday
I am really enjoying the swimming workouts!
Each part completed. It was challenging to breathe bilaterally as I am so used to only breathing on my left side. I felt a little more comfortable with it by the end.
200m time trial - 3:25, felt as though I went all out and recovered pretty quickly, a fun distance to sprint

Was able to accumulate 3 mins all at once! Did a mix of different treading styles as time went. I have a very strong survival instinct that kicks in around water which really helped me push it here today. Legs burned for about 1 min immediately after and then felt normal.
Swimming always makes me super hungry - so off to scarf down lots of meat and veggies!