5/21
AM
Swimming
Freestyle 100m warmup
Kick 50m warmup
Backstroke 25m warmup
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Streamline Progression
Accumulate 6 maximal distance streamline push-offs (note furthest distance)
Accumulate 6 streamline push-offs + 10 alt flutter kicks
These helped quite a bit for dialing in streamline, push offs weren’t super far, maybe 10 yards i think
+
Variable Speed 50’s
4 x 50’s; rest 60sec b/t
-15y @ max sprint
-30y @ smooth
Rest 3-4min b/t sets x 3 sets
Swimming was much better today than i thought it was going to be. There are a couple of efficiency things that i will need to improve on. Coordination of foot kick and arm stroke. I seemed to get one but not the other on most sets. I also was not leading with elbow coming out of the water but know that now so will work on that next week. Felt a decent streamline. Also breath coordination will improve with more practice and exposure. Varying speeds was not easy for me, and as the coordination improves im sure that will help with being able to vary that
PM
HS obstacle accessory work
Ramp rebalancing on ascent and descent with hands even and offset, 3-4 sets of each
Stair rebalancing on ascent and descent with hands offset, 3-4 sets of each
Approach practice for stairs/ramp x 4-5/side
Shoulder taps with 1-hand on bottom stair x 5-6 controlled taps/side x 3 sets
Solid drill work here today. Set up an obstacle of plates and actually hit several full passes here with that. Was pretty excited as that is the first time i have ever been able to do that. still struggling with shoulder taps….as soon as i lift up my down hand my body wants to rotate and not maintain that body shift
+
3 sets
25 cal AB, high effort
100 DU’s
20 1-arm alternating DB snatches @ 70lbs
rest slow spin on bike 3-5 min bt sets
2:54-2:56-3:15 – that damn 70 lb db got heavy…..that took more out of me than anything. Was done with the bike around 55ish seconds, except for the 3rd set – that set was a little longer, just couldn’t keep the wattage in the 500 range….dubz ub on all sets. Stomach did start cramping when i went to pick up the db on set 3 but grinded through that.