Daily score: 7
Workout:
AM
Swim:
10 sets of 25y: tight streamline dolphin kick
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, dolphin kick in the streamline. Try to get across
the pool in as few breaths as possible
Done x10
+
Swim 300y 3 breathe rest
immediately after finish, rest 30 sec and then
Swim 300y for time
7:09
6:48
PM
A. Thruster; 5, 4, 3, 2, 1; rest 2 min
95, 105, 115, 125, 135
B. DB hang squat clean; 10 reps x4; rest 1 min
35's x10 x4
C. KB front rack rear foot elevated split squats; 6-8x4; rest 1 min bw sides
26# x8/side x2
35# x8/side x2
D. Single leg RDL; 8-10x3/side; rest 1 min bw sides
20# DBs x10/side x3
+
Bike 2:30 @80%
Bike 2:30 @85%
Bike 2:30 @90%
Bike 2:30 @100%
rest 3 min
x2
Done
I didn't make it all they way across the pool but did get further as I progressed. Pretty uneventful swim, not a lot of thoughts in my head today. Thrusters went well, going up 10#'s each set seemed perfect. Squat clean series got my heart rate up. I have way better balance on my left leg in the RDLs. It's a great challenge for the right. Biking felt solid. Thanks!
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