6/4
AM (swim session, kick focus)
Dryland Prep
*set a 15min timer to get your body prepped and ready to swim
*dryland follow-along: https://youtu.be/qiN2E7-zXuA
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Water Warm-up
250m Swim @ cruise
*cold, no water-warm-up
*take note of your time here
6:20ish……interputed sleep last night, but knew it was going to be that way just with some uncontrollable things going on. Nothing stressful by any means just knew there would be a disruption
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Bodyline –> Swim Progression
2 Rounds:
25 Streamline Kick on back
Rest 10sec
25 Free Swim w/ “Overkick” (over-emphasize your kick here, slowing your stroke cadence)
Rest 10sec
50 Fist Swim (focus on grabbing water with your forearms)
Rest to recovery b/t rounds
Fist swim was awkward but see the value big time, i’m comfortable on back with kicking but i’m slow but today i was much better utilizing legs.
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Stroke Efficiency
3 Rounds of “GOLF”
3 Sets; rest to recovery b/t sets
4 x 50 / 90sec Clock
*GOLF = stroke count + time (i.e. 30 strokes + 35sec = 65)
***compare scores to best from lalst week***
Since last week i only got in 25m for scoring i scored my stroke count but went for a turn around for 50m today. Brought my stroke rate down to about 10 on the average and 12 on the high end, kicking efficiency and power was much better today, but with that came much greater leg fatigue. Lowered time as well to right around 20 seconds the best i could tell, trying to use pool clock (it’s not digital) instead of watch since i was trying to time and track the 25m and then quickly turnaround and go for 50.
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Kick Development
2 Sets:
Every 50sec x 6
25 Kick w/ board holding UNDER 35sec
Rest 2-3min b/t sets
Got in 3 sets here, but legs were getting pretty toast at this point
PM
Squat clean + Jerk – 3 tough singles, no misses, rest as needed
255-265x 2 – really wanted to hit 275 today but something was just feeling off. Not sure if it was the time between the pool and the pm session, i did feel strong in the whole but felt like I struggled to create good tension in the dip and drive, which really doesn’t make sense but there was a disconnect today.
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Squat clean thruster – 20 reps for time @ 155lbs
2:38 – wanted to be sub 2:30 but wasn’t going to plan a rep/second strategy at all just wanted to go. I think i looked at the clock and was around 1:3 or 1:08 at 10 reps, and felt my leg drive slow down around 13 or 14.
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Clean pull x 1/Below knee hang clean pull x 2, rest 90 sec
225-245×3 – 225 speed felt crisp, smooth and fast, 245 didn’t feel as fast but positions and tension felt good, the speed was the only reason i didn’t add any more weight.
Bottoms up front squat x 1.1.1, rest 8-10 sec bt reps, 90 sec after the set x 4 sets
215-235×3 – only have access to the metal blocks so getting deeper took adding plates to my set up so this was some tweaks i had to adjust on the fly.
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1-arm BB farmer carry 50ft/side, tough, rest 45 sec bt arms x 4 sets/arm
95