comment 1

LaBrake Workout 01.29.18

My scale broke, and I am not gonna buy another one until I get enough Go365 bucks to get a free one (Humana’s rewards program for being healthy). So who knows how much I weigh. Diet was p good, didnt eat much carbs.

I am going to re-do Base Week 1 of smolov because last week I failed miserably at getting good weights sessions in.

AM Swim;

300 Swim, 300 IM Drill, 300 Kick

3 rounds w/ fins (2×50 @ :50, 1 x 100 @ 1:40) Work turns and underwaters

200 Pull @ 2:40

6 x 50 @ :50 IM Order, no free (1-3,4-6)

200 Pull @ 2:40 (faster than previous)

6 x 50 @ 1:00 Kick, evens Fast

200 Pull @ 2:40 (faster than previous)

6 x 50 @ :55 Stroke desc 1-3,4-6

4 x 50 EZ @ :50

 

PM Weights:

Roll, Stretch, Decompress

KB Warm Up (swings, gob squats, halos) + reverse hypers + pull ups

work up to 120 KG deadlift

4 x 9 x 120KG deadlift

6 x 500 @ 1:00 rest, stroke rate 18, descend 1-3,4-6

 

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