September 19, 2012 Workouts

RUN:

• 4kms
• 20:51 total time / 5’13” pace / 376 cals
• fastest 4kms since March 6 of this year

WEIGHTS:

• 10 – 10 – 10
• Squats @ 185lbs

rest, then perform…

5 Rounds Timed:

• 20 Kettlebell Swings (1 pood)
• 10 Overhead Press @ 100lbs
• 5 Toes to Bar
• time = 6:42

AM SWIM SESSION:

Warm Up:  600m to 6:10

• 100 FS
• 100 BK
• 4 x (25 Kick IM, 25 Swim FS)
• 4 x 25 Scull (Entry, Catch, Finish, On Back)
• 100 FS

Kick Set: try with no fins

• 2 x 25 Kick on Back, hands at side – adjust head so goggles and nose out – rolling boil narrow kick
• 2 x 25 Kick on Back, Rolling every 10 – Head perfectly still – drive roll with hips and shoulders – rotate on spine, quickly
• 2-4 x 25 BK focus on body position

Set 1:  BK Technique – with fins

• 2 x 25 Side Kicking (one side per 25) – leading hand palm faces side of pool, thumb up – chin on shoulder, shoulder out – other hand relaxed on hip – steady lead hand
• 2 x 25 Side Kicking, Switch every 6 kicks – power for switch from hips and core – drive fully to the other side
• 2-4 x 50’s BK Fins with focus on side to side
• 2 x 25 Deep Catch Watching – one arm only, watch hand enter – drive to deep catch – high elbow – stroke from catch is a scull up and scull down   palm facing back
• 2-4 50’s BK Fins – focus catch and stroke

Set 2:  EN-1

• 2-4 x 100 FS  on 20 sec