Liz Middleton

Hometown:
Tulsa, OK
Gym:
Vertical CrossFit
Gender:
Female
Age:
45
Height:
5' 8"
Weight:
125 lbs

March 8, 2012

Performed at: Vertical Limit Fitness
Workout Name: Swim
Description: Swim
50m x 4
100m x 1
150m x 2
100m x 1
50m x 2
Results: 800 m
Performed as RX

8 similar workouts

Date Name WorkoutDescription Results
04/17/2012 Sprint Swim 1- 100x1; 30s
2- 100x1; Long Break
3- 100x1; 30s
4- 100x1; Long Break
5 -200x1; Long Break
6- 100x1 		1,000 m
Performed as RX
04/04/2012 Swim Endurance 400m
300m
200m
100m
1-2 min rest in between each set		 1,000 m
Performed as RX
04/02/2012 Swim sprints 1- 50x2; 25s
2- 50x2; 30s
3- 50x2; 30s
4- 100m 		600 m
Performed as RX
03/30/2012 Swim Sprint Drills: Day 1 Sprint:
50m x 2; 30s rest
50m x 2; 40s rest
50m x 2; 30s rest

Bouy Swim:
200m x 1 (form)
50m x 2 (sprint)		 700 m
Performed as RX
03/30/2012 Swim Endurance Day 1 Endurance Swim:
100 warm up
Endurance- slow and steady/focus on technique and breathing

300 NO Stopping; 1:20 break
200 no stopping; 1:00 break
100 no stopping; 0:45 break
50; 0:45 break
Back up the ladder same breaks -
50/ 0:45
100/ 0:45
200/ 1:00
250/ 0:45
50 cool down

 1,400 m
Performed as RX
03/16/2012 Buoy Swim Swim with buoy b/w legs:
3 x 100m
2 x 200m		 700 m
Performed as RX
03/08/2012 Swim Swim
50m x 4
100m x 1
150m x 2
100m x 1
50m x 2		 800 m
Performed as RX
03/01/2012 Easy Swim 2 Swim
50m x 4
100m x 3
50m x 4		 700 m
Performed as RX