| 09/01/2014 |
Swimming WOD |
3 rounds for time
swim 25 meters
10 push-ups
swim 25 meters
15 flutter kicks (4 count)
swim 25 meters
20 air squats |
15m 50s
Performed as RX |
| 07/27/2013 |
Swim |
5' EZ
5' w/ 4 x 30" bursts!
5' EZ
Open Water |
15m 00s
Performed as RX |
| 07/24/2013 |
Swim |
pool or open water
10' EZ
5' build
3 x 2' fast w/ 1' R
10' EZ |
34m 00s
Performed as RX |
| 07/22/2013 |
Swim |
Open water swim |
60m 00s
Performed as RX |
| 07/18/2013 |
Swim |
4 x 200 SKPS
1000 Steady (little faster)
2' R
2 x 500 build each @ 1' R
200 CD |
50m 00s
Performed as RX |
| 07/15/2013 |
Swim |
SKPS 4 x 250 EZ
5 x 100
50 choice- 25 kick - 25 swim @ 10" R
4 x 125 build @ 30"R
200 CD |
40m 00s
Performed as RX |
| 07/14/2013 |
Swim |
Open water |
41m 36s
Performed as RX |
| 07/13/2013 |
Swim |
Open water |
60m 00s
Performed as RX |
| 07/09/2013 |
Swim |
10 x 100 as 50 swim 25 kick no board 25 drill @ 10" rest
10 x 50 Descend 1-5 to strong and 6-10 to fast @ 10" rest
4 x
(100- 1st 50 ez 2nd 50 Fast
50- 1st 25 ez 2nd 25 Fast
25- MAX @ 30" rest
200 steady- 20" rest
200 cool down |
75m 00s
Performed as RX |
| 07/05/2013 |
Swim |
Open water swim |
30m 02s
Performed as RX |
| 07/03/2013 |
Swim |
500 swim EZ
5 x 100 as 50 swim 25 kick no board 25 build @ 10" rest
500 Swim strong
10 x 100 @ Max sustainable pace 20" rest btwn each
500 Swim strong
100 EZ
8 x 25 @ 20" rest
1-4 first half of length MAX speed
5-8 second half of length MAX speed
100 EZ
2 x 200 kick @ 10"R
200 cool down |
75m 00s
Performed as RX |
| 07/02/2013 |
Swim |
SKPS 4 x 250 EZ
5 x 100
50 choice- 25 kick - 25 swim @ 10" R
4 x 125 build @ 30"R
200 CD |
40m 00s
Performed as RX |
| 06/30/2013 |
Swim |
Open Water (1 mile) |
35m 56s
Performed as RX |
| 06/26/2013 |
Swim |
4 x 250 SKPS
5 x 100 @ 1:40
50 DR
25 cruise
25 build
400 cruise @ 5:30
2 x 200 build each @ 3'
400 cruise @ 5:30
4 x 100 descend @ 1:30
400 cruise @ 5:30
8 x 50 race @ 1'
200 CD |
80m 00s
Performed as RX |
| 06/24/2013 |
Swim |
SKPS 4 x 250 EZ
5 x 100
50 choice- 25 kick - 25 swim @ 10" R
4 x 125 build @ 30"R
200 CD |
45m 00s
Performed as RX |
| 06/22/2013 |
Swim |
4 x 200 SKPS
1000 EZ
2' R
1000 Steady (little faster)
2' R
2 x 500 build each @ 1' R
200 CD |
60m 00s
Performed as RX |
| 06/21/2013 |
Swim |
500 swim EZ
5 x 100 as 50 swim 25 kick no board 25 build @ 10" rest
500 Swim strong
10 x 100 @ Max sustainable pace 20" rest btwn each
500 Swim strong
100 EZ
8 x 25 @ 20" rest
1-4 first half of length MAX speed
5-8 second half of length MAX speed
100 EZ
2 x 200 kick @ 10"R
200 cool down |
75m 00s
Performed as RX |
| 06/19/2013 |
Swim |
500 swim as 50 free 25 kick no board 25 drill
12 x 25 kick build each @ 10" rest
4 x 200 pull @ 10" rest
8 x 50 descend to fast 10" rest
2 x (300 steady pace @ 30 sec rest 200 strong pace @ 20 sec rest 100 FAST @ 10 sec rest- (right back into the 300))
200 cool down |
6m 00s
Performed as RX |
| 06/14/2013 |
Swim |
4 x 200 SKPS
6 x 50 Descend by 2 @ :50
Broken 1.2 miles
200 Strong
R10"
500 settle into rhythm / spot 1 per length
R10"
500 build slightly
R10"
500 descend to strong pace / spot 1 per length
R10"
200 EZ Strong getting legs ready
200 CD |
60m 00s
Performed as RX |
| 06/12/2013 |
Swim |
200 SKPS - 30 sec rest btwn
4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
4 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time
2 min recovery
800 from push timed. Try and maintain steady pace throughout the entire swim.
200 cool down |
60m 00s
Performed as RX |
| 06/07/2013 |
Swim |
4 x 250 SKPS Warm Up
3 x ( 400 Swim @ 1:40 pace send off 2 x 200 @ 3:20)
200 cool down |
60m 00s
Performed as RX |
| 06/05/2013 |
Swim |
4000 yards
Description: 400 swim @ 15"R
200 kick
200 pull
200 BK/FR
2 x 275 Cruise on 3:45
2 x 75 @ 1'
1 x 450 Steady @ 6:15
(2250)
3 x 150 steady @ 2:10
3 x 150 FAST @ 2:10-- (sub 1:50)
3 x 100 @ 1:40 (optional stroke mix)
300 FAST! @ 4:15
250 CD |
80m 00s
Performed as RX |
| 05/31/2013 |
Swim |
500 mix
200 dr/sw
200 scull/sw
200 pull
4 x 100 kick @ 2'
3 x
100 stroke/fr @ 1:40
75 IM @ 1:15
50 stroke @ :50
25 FR MAX @ 1:00
5 x 100 as 50 build / 50 fast
3 x
4 x 200 with rest :40/:30/:20/:10 @ OD Pace
2 x 100 @ FAST, intervals are at 200 pace from previous set
4 x 100 fins + pads as 50 kick / 50 swim
100 cruise with fins and pads Cool down |
75m 00s
Performed as RX |
| 05/22/2013 |
Swim |
500 mix
200 dr/sw
200 scull/sw
200 pull
4 x 100 kick @ 2'
3 x
100 stroke/fr @ 1:40
75 IM @ 1:15
50 stroke @ :50
25 FR MAX @ 1:00
5 x 100 as 50 build / 50 fast
3 x
4 x 200 with rest :40/:30/:20/:10 @ OD Pace
2 x 100 @ FAST, intervals are at 200 pace from previous set
4 x 100 fins + pads as 50 kick / 50 swim
100 cruise with fins and pads Cool down |
75m 00s
Performed as RX |
| 05/20/2013 |
Swim |
300 swim
200 dr/sw
300 back/ free
200 swim
2 x
200 kick @ 20"R
4 x 75 @ 10"R
400 swim- build @ 30"R
4 x 100 descend to MAX @ 1:40
300 swim- build @ 30" R
3 x 100 descend to MAX @ 1:40
200 cool down |
75m 00s
Performed as RX |
| 05/13/2013 |
Swim |
4 x 200 swim, kick, pull, swim @ 30" R
8 x 50's descend to strong @ 1'
3 x ( 4 x 25 MAX kick @ 40" 1 x 100 SW @ 1:30)
4 x 400 @ 45 sec recovery between each. Go out hard for the first 100 and then settle into endurance pace.
200 recovery |
60m 00s
Performed as RX |
| 05/09/2013 |
Swim |
4 x 200 swim, kick, pull, swim
4 x 50's descend to strong 15 sec rest btwn each
4 x 125 Sonic 15 sec recovery
4 x 400 45 sec recovery between each. Go out hard for the first 100 and then settle into endurance pace.
200 recovery |
60m 00s
Performed as RX |
| 05/07/2013 |
Swim |
4 x 200 SKPS @ 30"R
1 x 1000 as consistent as possible- try to watch hundred pace. Let me know your time!
3' rest
500 FAST!
200 EZ kick
2 x 50 ALL OUT MAX SPEED! As much rest btwn as you need.
200 CD |
60m 00s
Performed as RX |
| 05/02/2013 |
Swim |
500 swim @ 7:30
250 kick @ 4:30
250 pull @ 3:45
5 x 100 descend to strong @ 1:25
(1500)
100 @ 1:30
400
400
200
2' R
100 @ 1:25
500
300
200
100 @ 1:20?
500
400
100
200 CD |
80m 00s
Performed as RX |
| 04/24/2013 |
Swim |
300 swim
200 kick
300 pull
200 bk/fr
20 x 25 focus on entry and catch- high elbow @ :25
10 x 100 DPS @ 10"R
500 build to threshold
1' R
10 x 50- 25 streamline kick - 25 - 3/4 catch up @1'
500 build to threshold
200 CD |
60m 00s
Performed as RX |
| 04/19/2013 |
Swim |
200 swim @ 3:45
200 kick
200 pull
200 swim
(800)
8 x 100 (25 drill 25 swim, 25 dril, 25 build) @ 2'
(1600)
400 swim @ 6:30
4 x 100 @ 1:40
300 @ 5
3 x 100 @ 1:35
200 @ 3:30
2 x 100 @ 1:30
100 @ 1:45
100 @ 1:25
(kick option)
200 CD |
80m 00s
Performed as RX |
| 04/17/2013 |
Swim |
4 x 250 Warm up @ 30"R
Swim, kick, pull, swim
10 x 75 IM @ 1:20
4 x
(100 dr/sw by 25 @ 20"R
75 swim 15" Rest
50 build 10" Rest
25 FAST Rest 1' and repeat)
5 x 200 pull steady pace @ 3:15
200 EZ cool down |
60m 00s
Performed as RX |
| 04/15/2013 |
Swim |
350 swim @ 6:00
250 50sw 50 surfkick @ 5:00
175 DR @ 3'
75 25bk/fr @ 1:30
(850)
2 x
( 3 x 100 descend 1-3 @ 1:45
200 FAST @ 4'
100 EZ @ 2')
2 x
(3 x 50 descend @ 1'
150 stroke FAST @ 3'
100 @ 1:45)
10 x 25 @ 40" build 1 MAX
200 cd |
80m 00s
Performed as RX |
| 04/12/2013 |
Swim |
4 x 250 Swim Kick Pull Swim @ 20" R
10 x 100
as 50 streamline kick- 25 DPS- 25 Build @ 20" R
1000 pull
2 x 500 negative split on both! 1' btwn Let me know the times
200 CD |
75m 00s
Performed as RX |
| 04/08/2013 |
Swim |
1000 choice! Mix it up
4 x 200 pink- endurance pace @ 20"R
4 x 50 swim EZ @ 15" R btwn
4 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn
4 x 200 red- subLT pace @ 30"R
4 x 50 swim EZ @ 15" R btwn
200 CD |
75m 00s
Performed as RX |
| 04/04/2013 |
Swim |
1000 choice! Mix it up
2 x 200 pink- endurance pace @ 20"R
4 x 50 swim EZ @ 15" R btwn
2 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn
2 x 200 red- subLT pace @ 30"R
4 x 50 swim EZ @ 15" R btwn
2 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn
2 x 200 BLUE- LT pace- FAST! @ 40"R
4 x 50 swim EZ @ 15" R btwn
200 CD |
75m 00s
Performed as RX |
| 04/01/2013 |
Swim |
400 swim as 75 swim 25 kick @ 6:15
150 kick @ 2:45
150 pull @ 2:30
150 bk/free @ 2:30
16 x 100 @ 1:40
4- drill/swim
4- 3,5,7 breath control
4- descend
4- max sustainable
8 x 25 build to FAST @ 45"
200 bk/free |
80m 00s
Performed as RX |
| 03/27/2013 |
Swim |
200 swim @ 3:45
200 kick
200 pull
200 swim
(800)
8 x 100 (25 drill 25 swim, 25 dril, 25 build) @ 2'
(1600)
400 swim @ 6:30
4 x 100 @ 1:40
300 @ 5
3 x 100 @ 1:35
200 @ 3:30
2 x 100 @ 1:30
100 @ 1:45
100 @ 1:25
(kick option)
200 CD |
80m 00s
Performed as RX |
| 03/26/2013 |
Swim |
4 x 250 Swim Kick Pull Swim @ 20" R
10 x 100
as 50 streamline kick- 25 DPS- 25 Build @ 20" R
1000 pull- keep it steady
1' R
500 negative split
200 CD |
75m 00s
Performed as RX |
| 03/21/2013 |
Swim |
Warm up 4 x 200 Swim Kick Pull Swim 30 sec rest btwn each
4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
6 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time
2 min recovery
800 from push timed. Try and maintain steady pace throughout the entire swim.
200 cool down |
60m 00s
Performed as RX |
| 03/21/2013 |
Swim |
Warm up 4 x 200 Swim Kick Pull Swim 30 sec rest btwn each
4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
6 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time
2 min recovery
800 from push timed. Try and maintain steady pace throughout the entire swim.
200 cool down |
60m 00s
Performed as RX |
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