10/17/12 - Swim + Skill Session

Wednesday
AM
Swim 50m @90%
Rest 90 seconds
x16

5:30 AM Fasted
All sets around :50-:52
:49 fastest, :52 slowest
These felt awesome! Bilateral breathing the whole time. Very comfortable now. No flip turns yet. I imagine it will take a few seconds off.


PM


60-90 min skill session

10 min. - Airdyne
+
5 rounds not for time:
5 bar muscleups
10 pistols
10m handstand walk
+
10 min. - Airdyne
+
7 rounds not for time:
3 x Heavy KB Snatch/ arm
10 Triple Unders
+
10 min. - Airdyne
+
In any order:
Accumulate 3 min: 90 sec/each
L-Sit
Back Bends
+
Foam Roll/Stretch