Saturday Workout

part 1:
Swim 100 m IM warm up
+
dive in
swim 25 m free @ 95%
rest 30 sec x 3
+
dive in; freestyle swim no breathing as far as possible
(rest 90 sec b/t sets x 5)
+
25 m free @ 80%
25 m breast @ 50%
x 6
+
100 m kick cool down rest

Finally made it to the pool! I Did the 25m sprints in 22 seconds and made it about two thirds of the way across the pool for the breath holding ones. Then I did the free/breast repeats in about seven and a half minutes. I had a hard time finding my breathing 'rhythm' when going slower with free style  but otherwise I felt great!


Only rested about 4 hours due to time constraints on getting in the gym.

part 2:
A. clean grip dead lift off blocks - just below knee cap @ 22X1; build to a max single in max 5 sets; rest as needed
B. good morning/squat combo @ 4111; 4-5 x 4; rest 2:30 b/t sets
( good morning to lower, squat to rise weight)
C1. Close Grip Bench Press - 67% 1RM; 10 sets of 3 @ 20X1; rest 30 sec
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 10 sets; rest 30 sec

A. #135/#185/#235/#255/#265 - more than I thought I would pull off the blocks!
B. #65/#75/#85/#85 - I hope I did these right. I did 4 seconds going down into the good morning, then dropped into a squat and squatting back up.
C1. #97 no problem with the 3's, got a comment from a friend to keep my elbows in
C2. 8/5/4/4/4/3/3/3/3/3 - alternating back and forth on grip