December 8, 2018

Daily score: 5 (legs pretty sore still)

Workout:

AM
Swim at pool:
warm up

 Done

+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x4 sets

Done x4

+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x3 sets
 (take as little breaths as possible in the 25y swim.  Aim to go the
entire thing with no breaths)

Made the whole length x3

+
Underwater dolphin kick; max distance covered x3 attempts

Done, close to half a length

+
Continuous swim 10 min easy (try not to push off or rest on the wall)

Done

PM
A. Squat clean and jerk; 1 rep on the 30 seconds for 20 reps (moderate
load, positional and speed focus)
B. Back squat; 5x5; rest 2 min
+
21-15-9
box jumps 24"
row calories
+
mobility work 20-30 min

Skipped

Swimming today felt great!  I was super excited  to make all three lengths without a breath.  I figured out that if I hold the air in my lungs longer and wait to start exhaling, I get farther.  I had to share the lane with three other people so it was a little crazy but a very productive session.  I skipped the afternoon workout to allow my legs to recover some more.  Thanks!