Swim Work

Today's workout started with a swim (total time: 31 minutes):

• SWU3T 300 wu (4-5 RPE) technique
• SDS3 8x25@10sec RI drills
• SBI3T 4x100@5sec RI (6-7 RPE) technique (6:45 total)
  
1. 1:29.74 (1:31.19 last time)
   
2. 1:37.37 (1:34.70 last time)
   
3. 1:37.07 (1:34.81 last time)
   
4. 1:38.24 (1:36.07 last time)
   
• SKS2 8x25@10sec RI kick
• SPS2 6x25@10sec RI pull
• SCD3T 300 cd (4-5 RPE) tech.

Extreme slow exercises all looked like this: 30 sec work, 30 sec rest, 45 sec work, 30 sec rest, 60 sec work, 30 sec rest, 75 sec work, 30 sec rest

• Body-weight squat ext slow
• Rebound standing ham: 100
• Glute ham to arm’s length ext slow
• Rebound standing ham: 100
• Lunge from parallel on crates all on one leg then switch ext slow
• Rebound standing ham: 100
• Bench press 55-lb ext slow
• Quick bicep curls: 100 w/1–3-lb dumbbells/plates
• Standing curl w/light bar ext slow
• Quick bicep curls: 100 w/1–3-lb dumbbells/plates
• Crate crunch ext slow

This all took me about an hour.

Later, I joined ARenee and Lauren for dinner at Blue Coast, a trip to Costco, and some NPT shows that were fascinating. Fun time!