Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts
Challenging Sets!!!
(Beginner swimmers may consider cutting the following EMOMS in half.)
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters
Immediately followed by…
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Rest a bit, and then cool down with…
Every minute, on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)
Teresa and I did the 1 mile/500m/1mile today in open water! We didn’t die or have to use floaties :). I think our swim was closer to 600m (we kinda had to swim a triangle, then we added on another out and back to make it longer….we got the point LOL). Total time was around 34 min, with transitioning into the water (shoes off, goggles on, make a joke about drowning, nervous laugh, then swim….) and transitioning out of the water (sit, dry feet, socks and shoes back on, reflect on the fact that I was still alive…..). Good day… Read more »
So happy you guys got to go out together! Spotting is huge. Your head position changes in the water when spotting. Instead of turning your head to the side, about every 3rd-5th breathe you need to look up at the marker you’ve identified to be where you spot. Did you have markers in the water to identify your distance?
We knew there was a triangle we could swim that was approx 385m, so then we added an out and back. The dock we entered the water on was one point of the triangle, then we swam out to a rope with buoys on it, along the length of the rope and then back to the dock. Then we swam straight out to the rope and back.
Swimming will be done Sunday.
Had a personal training session with my weightlifting coach. Worked on Front Squats and Jerks to 65kg. Followed by single front squats to 90%.
1 Snatch + 5 OHS x 5 sets at 35kg.
Worked on double KB OHS.
Then joined in class for
6 min AMRAP of 8 DB Thrusters (2 x 15kg) + 10 cals row. 4 + rounds.
6 min AMRAP of 8 P Cleans 35kg + 8 burpee box overs. 4 rounds + 7 reps
Then max hspu for 3 mins. Not sure of number but they quickly became singles.
Emom 10
1. 12 ghd
2. 30’hsw
Yesterday’s wod 2k row, 60ctb, 30hps 135: 19:03 (7:24 row, ctb 5, 5, 5, 4, 4, 3s…, hps all 3s).
Brent is a stud!!!, now I must go shame him on the swim, heading to pool!
lol I love it!
Swam over 1200 today. On the OTM I averaged 53-57 on the 50s. Kept true to the 10s rest between the sets.
Great work Brent!
4×25 finger tip drag
4×25 breathe every stroke….I have no idea what this is supposed to look like…if I’m supposed to look like a sinking torpedo then I nailed it! ??
4×50 (:50-:54, went every 1:15)
3×100 (1:50, 1:54, 1:57, went every 3 mins)
4×50 (:52-:55, rest :30)
4×25
LOL!! Sinking torpedo!!! Try to make your strokes long when doing that drill so you aren’t constantly looking out to breathe!
Any video to reference by chance? ?
Let me see if Heidi has one!
Check this out Cheryl: https://m.youtube.com/watch?v=9tFoyHpiBfw
Oh ok….I thought we were literally breathing EVERY stroke…stroke with left arm, breathe right, stroke with right arm, breathe left! So, essentially this is just my regular swim stroke for me! LOL
Ok. For me this will be swim 4m nonstop followed by swimming 500m nonstop, followed by another 4m of swimming. :). I think cutting these in half though will be too easy.
I’ll just swim these and give myself 10s rest between each set.
That is perfect Brent – 10 seconds of rest will be enough for you to get composed and then go right back into your swim.
Haha! Sounds about right?