Wednesday, April 13, 2016

AM - Swim

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

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Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

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Streamline Progression

Accumulate 6 maximal distance streamline push-offs (note furthest distance)

 

Result: 12.5m / 13m / 13m / 14m / 14m / 13m

 

Accumulate 6 streamline push-offs + 10 alt flutter kicks

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Freestyle Technical Progression - 2 Rounds (85% effort across)

4 x 25; rest 15sec - head-lead kick (rotate to breathe)

4 x 25; rest 15sec - 2-arm lead kick w/ board (head down, lift head to breathe)

4 x 25; rest 15sec - 1-arm lead kick w/ board (rotate head to breathe)

4 x 25; rest 15sec - 6-kick Switch

4 x 25; rest 15sec - freestyle swim

total - 1200yds

 

Well I have had better swim practice in the past, haha, but it just felt nice to get back into the water. My feel for the water is as expected...poor...and my leg stamina is also quite poor. This is to be expected though. However, there was a pretty significant contributing factor to how I felt was the pool temperature. It held at a consistent 85 degrees and it was fucking ROUGH! Connection and pull felt good though. 

PM

Movement / Mobility - 60min

*include both static mobility & flow work