Swimming, tabata

19:00


Swim 1000 m
alt. front crawl and combat side stroke per 50

Tabata squats
20, 20, 21, 20, 20, 21, 23

10 minutes stretching

Daily report

• Body: Shoulder very painful. May need to seek an orthopod's assistance with this one.
• Sleep: Okay.
• Nutrition: Poor.
• Notes: Would have swam longer but my shoulder started aching. Was okay for first 500, but right armed strokes became painful every subsequent 50. Good Tabata.

Evening swimming (active rest)

20:00

Warm-up (2 routes of rock climbing, dynamic arm/leg swings)

00:00 - 05:00
Combat side stroke
05:00 - 13:45
Front crawl - 500 m @ 85%
15:00 - 23:20
Front crawl - 500 m @ 95%
25:00 - 30:00
Combat side stroke

Dry sauna/stretching -- 15 min

Daily report

• Body: Fine. Woke up with very sore shoulders, got better as day went on.
• Sleep: Well rested.
• Nutrition: Good.
• Notes: Had a fun time rock climbing before this workout. First time doing the combat side stroke.. it's quite an easy stroke once you get the rhythm down. I am going to work on this one more. Will probably warm up with it next time I get in the pool.
• Cool link of the day: I follow Mark Sisson's blog quite closely. I found his latest article quite interesting. A Day in the Life of Mark Sission

Swimming

17:00

Warmup (600 yrds, 200 yrds streamline kick on back)

4 x 5 min intervals w/ 3 min recovery between rounds.

For distance: 300, 300, 350, 300

Daily report

• Body: Legs better, but still sore.
• Sleep: Good.
• Nutrition: Zero appetite. Some good food later in evening.
• Notes: Streamlined kicks were fun. Some good cues from latest cf journal video. Got this workout from Crossfit Endurance. Was pretty tough, especially last two rounds. Room for improvement, I should be able to hold 400's for all 4 rounds.
• Cool link of the day: Olympic lifting and track notes.

Swimming

13:00

Warmup (Arm circles, Leg swings, 600 yrd swim)

From Crossfit Endurance:

Cover as much distance as possible
Swim: 20 minutes

1250 yards

Daily report

• Body: Sore. Especially lats.
• Sleep: Good.
• Nutrition: Good.
• Notes: Good to be back in the pool. Set a pretty good benchmark for this workout. Will try to complete again before back to school; 1500 in 20 min is within reach.
•  Cool link of the day: A great snatch by Willy Moser, who is only 12 years old. Will be crazy to see what he's putting up in a few years.