Swim\Crossfit 160119

Swim

3 Rounds of
200 Free 75%
100 Free 85%
50 Free 95%
25 Free 100%
25 Breast

WOD
3 Rounds of
3 95# Shoulder Press
25 Yard 60# Suitcase Carry (each side)
25 Yard 60# Shoulder Carry (each side)
25 Yard 60#R 35#L Waiter Carry (each side)

WOD 2 Partner WOD
10 50# Single Arm Snatch
Reverse Plank While partner does Snatch

4 Min (3Rounds +)

2 x 400 after

Swim/Crosfit 160112

Swim
200 Free
200 Pull
2 x 200 Negative Split (:20 rest)
4 x100 @ 1:45
50 Kick

Dead Lift Work
5x5 DL Warm up (135/155/175/185/185)

WOD
AMRAP 15 min(focus on technique versus speed)
1 DL
5 Each side, 25# KB Shoulder press while Squatting
10 Leg Raises - focus on keeping arch of back flat

9 rounds (205/215/225/235/245/255/265/275/285)

Did three more DL 295/305/315)

Swim/Crossfit 160107

Swim

3 x 200 (Free/Pull/Free)
4 x 100 (50 Mod/50 Fast)

WOD

5 Rounds of
10 35# Straight Arm Situp(Press KB overhead, roll to side then up) Each side
10 35# KB Pull over
10 35# KB Sumo Lift to Goblet Squat
10 35# KB Swing
10 35# KB Clean Each Side

31:40

Swim/Crossfit 160105

Swim:

2 x 200
1 x 400 Pull
2 x 200

WOD:
6 rounds of

2 Snatch (65/65/85/85/95/95)
50 yard 65# suitcase carry (25yd each side)
10 65# goblet squat
10 65# Bent row (5 each side)
2 Squat Clean (95/95/115/115/125/125)
~26 min

Hips very sore from yesterday.

Swim/Crossfit

Swam 1000 as warmup

WOD
20 min of:

5 185# DL
80# Goblet Carrie
Clean and Carry 45# KBs
12 Hand Release Pushups
12 Air Squats

Swim/Crossfit

Swam 1000 Yards

200 Free
200 Pull
500 For time 8:10
100 Easy

WOD:
5 rounds for time of
10 Weighted sit-ups 45#KB
10 45# KB Swings
10 45# KB Snatch Left
10 45# KB Snatch Right
10 30# KB Press Left 10 30# KB Press Right

16:56

Ran 1 Mile in 6:30

Swim 151117

Swam 2700 Yards - don't remember the break down

Swim\Crossfit 151110

Swam 1000 yards

32 rounds of:

1 Burpee Pull-up
1 185# DL
10 Walking Lunge
25 yard carry w/445# Dbs on shoulders

31:09

Swim 151027

Warm-up
500 Free
3 x 100 Kick @ 1:30
4 x 50 Build @ 1:00

Main:
2 x 200: Pull @ 3:30
5 x 100 Free @ 1:00
1 x 200
10 x 50 Odd Free/Even Br/Bk/Br/Bk/Br

First swim since Marshman and I felt it!

Swim 150929

Warm up:

500 Free

Main
8 x 50 25 - climb out - dive in - 25 @ 1:10
300 Pull
300 kick 4 x 75 @ 1:20
200 Pull
4 x 50 Fast @ :100
100 Pull
4 x 25 Fast @ :30

Cool Down
100 Easy

Marshman 2015

Another year of triathlon's done.  I ended my year with my usual race of Marshman

This year I hit a PR of 1:00:54 which was good enough for 1st in my AG(43 total) and 17th out of 540.  By far my best showing.  Both my run and bike improved from last year while I was a minute slower on the swim.  After looking at other times  I think a portion of that swim drop was due to the course.

Swim:7:47
T1: 1:03
Bike: 38:13
T2: 1:00
Run: 12:49

Results 

If I want to have a chance next year I need to shave 2 more minutes off my bike time.

Swim 150915

Set 1:

1 x 200
6 x 50 @ :50

Set 2
4 x 150 pull @ 2:30
6 x 50 Kick @ 1:00

Set 3
3 x 100 IM @ 2:00
6 x 75 Free @ 1:30

Total 2250

Swim 150908

Warm up:
200 Swim
200 Pull
200 Kick
200 Swim

Main:

3 x 200 @ 3:30 Odd laps moderate, Even laps hard

10 x 100 @ 1:30 1st and 4th laps Fast, 2nd and 3rd moderate

4 x 75 Pull @ 1:30

2 x 50 Kick @ 1:00

Total 2900 yards

Swim 150902

Swim

200 Meter Warm up
4 x 100 M
8 x 50 M @ ~ :60
4 x 100 M
8 x 50 M Pull
4 x 100 M
1 x 400 7:25
1 x 100 M Cool down

Regular Y was closed so when to UMLY and used 50m outdoor pool.  What a difference!  Need to make sure I get up to UMLY more next season.  I think it will really impact my endurance.

Swim 150825

Warm up:
500 Yards

Main 1
400 Pull
300 Kick
200 (alternating Free/Breast)

Main 2
3 x 200 Pull @ 3:30 (3/5 Breathing pattern)

4 x 150 Rotating 50 Fast

8 x 50 (25 Free/25 Breast) @ 1:00

12 x 25 Sprints Free/Non-Free(Breast/Back) @:30

Cool Down
 100 Easy

Swim 150818

Warm Up
200 Free
50 Double Arm Back
100 Free (25 Left arm/25 Right arm/50 Regular)
150 Pull

Main 1

600 Free :60 Rest
50 Back :30 Rest
400 Free :60 Rest
50 Breast :30 Rest
300 Free :60 Rest
50 Back :30 Rest
200 Free :60 Rest
50 Butterfly :30 Rest
100 Free

Main 2

4 x 50 IM Order FAST :20 rest
8 x 25 Free Spring :5 Rest

Cool Down:
300

Felt very good and really pushed the 600 and 400 - almost all out. Paid for it a little during the rest of the workout but it was worth it to get in some distance with good effort. Still working on butterfly

Swim 150814

Open Water Swim in Nantucket

~1 mile in 1/4 mile segments along the shore.

Swim 150811

Lots of IM - I still don't like the butterfly but now that IMLP is done I am forcing myself to do it during workouts.

3200 Yards in 1:40

Tri 150808

Rode 11.27 miles in 40:12 (16.8).  First few miles were really light and then picked it up.  First ride since IMLP.

http://www.mapmyfitness.com/workout/1110329369

Ran 3.36 miles in 25:22 (7:33). Walked the last .1 mile, ran first 3.25 in 23:24(7:11).  Run was good still getting my legs back from IMLP.  Hamstring still a little aggravated.

http://www.mapmyfitness.com/workout/1110351125

Swam straight 1000 yards in about 17 min - nothing crazy.

Swim 150630

Set 1:

4 x 200 :20 RI
6 x 50 @ :50

Set 2
4 x 150 pull @ 2:15
6 x 50 kick @ 1:00

Set 3
4 x 100 IM (FR/BK/BR/FR) @ 2:00
6 x 75 @ 1:30

Set 4
4 x 50 @ 1:00
6 x 25 @ :30

Cool down:
100