Aug 16, 2016

Wednesday 16.08.17

Warm-up:
2 Rounds:
- 10 air squats
- 10 shoulder rotations (clockwise/counterclockwise)
- 10 trunk rotations (clockwise/counterclockwise)


WOD:
- Swim one mile = 35 laps (1 lap = down & back)

* The pool size is 25 yards. (1 mile = 1760 yards. 1760/25 = 70.4 lengths of pool. 70.4/2 = 35.2 laps).


**If you have the time try Grant Pool at lunch. It’s open for lap swim 1100-1300.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

10 comments:

monroe said...

I made it 16 laps before I threw in the towel. Time: 26:58. I thought I was at 1/2 mile, must be the oxygen deprivation. I clearly need more swimming. It's one of those things Dan John calls "inefficient exercise," IOW, things you suck at.

AARON DEVAN said...

Ballpark time - 37min. Ish. Just happy not to drown and swim all 32.

Daniel Gonzalez said...

I completed mile in 56:04 using the free style stroke. Took my time and a few 20-30 sec breaks to catch my breath in between laps. Definitely could use some work on stroke efficiency.

Sara Cheatham said...

35 laps just under an hour. Asked the guards for tips on the turn. Made a big difference in efficiency! Feeling improved since last week, but still need work!

monroe said...

For the next swim session, here's a helpful article I found on Breaking Muscle:
http://breakingmuscle.com/swimming/triathlon-training-find-your-breath-in-the-water

Angela Edwards said...

Since I am a none swimmer and don't do well with my head in the water, I focused on range of motion with my arms and using glutes when I kick. I swam 35 laps in 75 minutes.

Joel Miller said...

27 laps in 65 minutes. Actually got better wrt breathing in later laps. missed Dave and Brendan

Dwayne Beasley said...

35 laps @ 80 mins in the pool - need to reduce break time between laps. Freestyle stroke improving. I missed Dave and Brendan as well haha

Matt Slyder said...

80 min 1 mile, different styles, mostly side stroke, improved my head under water (challenge) and front stroke

Patrick Rood said...

33 laps, 80 long minutes