Workout:
Swim 10 min easy warm up
+
10 min amrap:
25 kick on back in streamline
25 kick on front in streamline
25 swim arms only
25 swim
4 rounds (i think)
+
300 continuous 3 breathe rest swim
done
+
Sprint swim 25 @100%
rest 30 sec
x4 sets
:19-:22 seconds
+
Swim 10 min easy cool down
PM
30 sec max distance ski erg
30 sec rest
Amsap hanging L hold
rest 2 min
x3 sets
128m/15 seconds
130m/11
125/12
+
30 sec max distance ski erg
15 sec rest
45 sec side plank per side
rest 2 min
x3 sets
130/done
133/done
127/done
+
30 sec max distance ski erg
30 sec rest
amsap Top of pull up isometric hold
rest 2 min
x3 sets
128/23 seconds
134/20 seconds
126/20 seconds
+
A. HS walk skill work tech work 15 min
done
B. Muscle up skills and drills 15 min
done
Swimming felt great, love the arms only swimming. Ankle felt fine kicking. Still messing around on the ski erg trying to figure out how to be the most efficient/powerful. HS walking was just okay today. I can tell some of the fear is creeping back in after not doing it for a week. Muscle up drills went just okay too. I have definitely lost some strength there. Ankle swelling seemed to go down with movement but now a few hours later it seems a little sore. Got a surprise day off tomorrow and plan to ride, hoping it holds up! Thanks!
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