Jan 13, 2014

Tuesday 01.14.14

Get your swim on!!

In the pool:
 7 x 100yd sprint
 Rest two minutes between each sprint

Post times to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)


The Harney pool is 25 yards in length so each sprint will be four lengths of the pool.  Swim your first 100 yard effort at maximum capacity. Give it everything you have. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.

REMINDER -- Coaches' Clinic from 1630 - 1715 in the Bubble, focus is on-ramp flow and Squat sequence. Bring your L1 Manuals! Morning crew...pool day may not be the best day to hang out and talk squats.  Play catchup Wednesday if needed.


14 comments:

Nick Talbot said...

Sandbagged the first, hammered on the second and paid for it every subsequent rep, lol.

1:36, 1:17, 1:25, 1:30, 1:32, 1:36, 1:35

Cedric Burden said...

I stayed consistent 1:53, 1:55, 1:57, 1:57, 1:58, 1:58, 1:53. Fun workout...nothing like drowning first thing in the morning

Jacob Heppner said...

Back Squat 7x5 @ 335#
Superset w/
5x MU
2x Parrellete Deficit Strict HSPU

Andy said...

Dammit, Nick. Those look like my 50yd splits. Trying to get in the pool around 1145 if anyone else missed the AM.

Ross said...

IMCF SD DET

No open swim times on campus that worked with my schedule, unless I wanted to be in pool at 0500 - so I did one that I missed from Nov.

For time
25 Situps
25 Box Jumps
25 Pull-ups
25 deficit pushups
Row 500m
25 deficit pushups
25 pull ups
25 box jumps
25 situps

was shooting for a 10 min time - didn't happen - hit the rower could breath, ended up with a 12:26

Ross said...

I meant couldn't breath

Andy said...

1:49, 1:51, 1:52, 1:47, 1:49, 1:56, 1:45

Probably could have broken 1:20 if I shaved off my chest hair and/or was a much better swimmer. As always, good to get in the pool.

IronJake78 said...

Iron Today

Back Squat
240x3
285x3
310x4

Bench Press
165x3
185x3
210x4

Hope everyone had a great break, did Helen yesterday with 10:40 time, not my best ever but still not too bad.

Sincerely,
Jake

Noah said...

1:39, 1:43, 1:51, 1:55, 1:53, 1:55, 1:58.

I see a trend here...

Matt B. said...

Limited time (and motivation) to swim, so I ran on the track across the street over lunch. 7x400(ish) on the 3:00 minutes. Work ranged from 1:23 to 1:37.

monroe said...

SNatch work:
every 30 secs 100lbx20
EMOM 135lbx10

Andy said...

In case you missed it, a pretty solid journal article on swim technique posted to mainsite/journal today. Includes a bunch of drills, definitely worth a read. Will be bookmarking it for the next time we hit the pool.

Thanks to those that made the clinic today! Press sequence and some additional reps on Thursday...

http://journal.crossfit.com/2014/01/torpedo-school.tpl

Nick Talbot said...

Great article Andy -- a couple of the hardest things to figure out without a resource like that are (IMHO) cross-section minimization (trying to hide your entire body behind your head and keep your arm entry tight to the midline), getting a good hip flick when rolling the body (so your forward-flying shoulder & arm are in the air and thus have less resistance), and getting that breath cycle down (rather than rapidly expelling my air, I modulate it across the entire length of the "head-down" timeframe to keep a sort-of clock for my stroke).

Tons of goodies in there, really great post.

When I was re-learning how to properly swim (2010), I watched a bunch of Michael Phelps youtube vids to try and crib some of his stroke technique... wish I was that torpedo-esque, lol.

Andy said...

Nick -- sounds like you are playing chess while I am stuck on checkers. Will have to hit you or Jared up for some tips. Been a longstanding goal to get better in the pool. Making slow progress, but there are still some dots I am not connecting. Will definitely take a look at some vids.