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swim - 100 warmup
2 rounds of 50 each of 6 beat switch, catch up, finger drag - 300 t0tal
75 - 50 second rest 1.28
75 - 40 second rest 1.28
75 - 30 second rest 1.23
75 - 20 second rest 1.22
75 1.18
125 cooldown
flip turn practice - i need a 100 flip turns for time wod or something. I just don't have my timing down on these yet sometimes I completely miss the wall sometimes I don't get enough of the wall to get a good push and sometimes they are nice. One thing they are not is consistent. I would just like my fellow swimmers to know I am actually doing laps and not some kind of water dancing.
how i actually got faster as the rest go shorter I have no idea. so thankful to coach jay for turning me onto the tegaderm. My hand was burning really bad in the pool or any kind of water yesterday and is now feeling much better :) now merely a flesh wound.
Thrusters - never did these as a strength exercise before only did them in a wod for metcon. So I wasn't exactly sure where to start or where I should be with the weight so I started light and just kept working til failure.
45 x5
50x5
55x5
60x5
65x5
70x5
75x5
80x5
85x2 - failed on 3rd rep twice
banana, orange, strawberry, hemp protein smoothie
tempeh bacon
vega wfo w/coconut water
smoked almonds
tofu, brown rice, broccoli, mushrooms, carrots
Orange Mojo Baked Tofu over millet
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I'm not very good at flip turns either - I throw them in once in a while, but generally don't work on them - just do touch turns. I haven't done any pool triathlons so I don't really consider them important.
ReplyDeleteThrusters hurt.