Fly Endurance

1000 warmup
40x25 (10x100)

• odds # fly (4strokes) and breast (3str) @25. (15s-16sfly) (16s-17sbr)
• even # free @30
• switch from fly to breast every 100y;

Main set - fly endurance
Climb the ladder as high as you can by 25;
Fly must be controlled (not all out) with perfect technique and long under waters. 
Free easy for recovery.
Rest 30-50 sec before fly.
Rest 20-30 sec before free.

• 25 fly - 25 free (15)
• 50 fly - 50 free pull (32)
• 75-75 (49)
• 100-100 pull (1:04)
• 125-125 (1:20)
• 150-150 pull (1:36)
• I skipped 175 cuz I didn't think I can make it to 200, but wanted to do 200 so bad.
• 200 fly-200 free pull (2:06)

800 broken, long ass cool down.
4,200

"Jackie"

Todays Crossfti/Strenght wod:
12x2 rep max Front Squat every 60 seconds;

• 95-115-135-155-165-175-185-195- 205-215-225-235lbs;

"Jackie"
For time:
1000m Row (for time) 3:04.7 PR
50 thrusters #45
30 pull-ups

6:48 PR

Fly focus #2

Warmup 500 with some fly in it.
Main set repeat 4 times:

1. 3x100 pull @1:30 paddles (#1 75 free - 25 fly; #2 back, #3 all free)
2. 4x50 (#odds finish drill, #evens kick fly) @:60sec;
3. 3x (N)
4. ez

• N= 
• #1 - 3x100 on 1:40 fly long with 5 strokes/lap. (1:14, 1:12.1:08)
• #2 - 3x75 fly on 1:20 d 1-3 (52,47,42)
• #3 - 3x50 fly on 50 - 200 pace (28,29,28);
• #4 - 4x25 fly on 30; all out effort (11s); Amazing underwater kick;
• 
  
• Ez to make it to a full 1000, done 50 free, 50 kick.

400 playfull free swim.
50 fly for time from a push (breakouts) = 23...
300 ez (50 bk,50free)
~5,300

Back stroke maintenance

1000 warm up
3x100 free pull @1:30 paddles long and slow, last 25 strong;
3x100 free pull @1:30 snorkle clean stroke hr-22
300 pull snorkle (50 clean strong stroke-50 clean ez)
4x150 back swim fins @2min. clean entrance and turned hips;

•  4x50 bungee (25 strong pull-25 fast tempo clean entrance) @1:10 all back
• 100 ez
• 4x50 bungee (as above) @60 all free
• 100 ez

400ez

OPEN WOD #1 (Crossfit Games Qualifier)

10 min AMRAP
30 Double Unders
15 Snatches (#75lbs)

My score = 7 Rounds + 30 Dunders+7 Snatches (352 total)
First time = 300

Free focus #2 (Cielo breakouts)

500 warm up
25 fly-75 free-100 back-50 kick
250 back pull paddles
100 kick board

Main set

#1
100 pull paddles @1:30 (1:04) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30 all easy maintenance pace.
75 pull paddles @1:10 (:45) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
50 pull paddles @40 (29)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
25 pull paddles @20 (12) (focus on fast tempo to about 950%)
100 pull snorkel-no paddles@1:30


#2 all fins
2x100 @1:20 (56-54) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 just chill and make interval for all kicks
2x75 @1:00 (42-42) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
2x50 @35 (26-26) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
100 free kick board @1:30
2x25 @20 (9-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


#3
3x100 pull paddles @1:25 (1:00-1:00-59) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30
3x75 pull paddles @1:00 (42s) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
3x50 pull paddles @40 (27-27-26)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
3x25 pull paddles @20 (12s)(focus on fast tempo to about 95%)
100 pull snorkel-no paddles@1:30


#4 all fins
4x100 @1:15 (54-52-52-50) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 - just chill and make interval for all kicks
4x75 @1:00 (38-ez-37-ez) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
skipped :( 4x50 @35 (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
skipped 100 free kick board @1:30
4x25 @20 (9-10-10-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


 600 long warm down (swimming free a lot)

~5,800

OMG Ben

12x2  max rep Press

• every minute 5 - 10 Lbs increments
• Max 2 reps 145

Deck of cards wod: 18 cards total

3 min rest

Another deck of cards mini wod
120 s rest
10x3 max dead-lift every minute

• started at 225
• max 3 reps 315

60 sec rest
10x3 max rep Over-head squat

• started 95
• finished 3 rep max with 185

60sec rest
1mile run: ~8:15?

Fly focus #1

1000 slow warmup.
200 im swim relaxed.
200 pull back paddles.
100 ez (30 min break: lesson)

Main set all @1:30:

• 2x100 free pull paddles (relaxed).
• 100 fly swim no paddles (controled 4 strokes per lap) (1:15).
• 3x100 free pull paddles;
• 100 fly swim same stroke count more effort (1:09).
• 4x100 free pull paddles; #3&#4 strong;
• 100 fly swim same stroke count (1:05) good aggressive break outs;
• 5x100 free pull NO paddles;
• 100 fly strong but stroke count was 5 per lap. Aggressive breakouts (1:02).
• 7x100 pull/swim/kick ez.

Speed set.
10x50 @60

• free zipper drill
• finish drill
• kick
• free swim relaxed
• 25 build/ 25 free fast

second time around last 50 is all out 50fly for time from a push.

600 playfull warmdown

5,100y

Staying in shape #3

1000 warmup
10x75 (d-d-s, 5 free on 1:10, 5 back on 1:15)
50-100-150-200 fins all back.

• Descend effort. 
• 1:46 on the last one. 
• 30 - 45 sec rest between

200 ez
200-150-100-50

• Descend effort, 
• Fins off, 
• 24 on the last one. 
• 45 sec rest.

200 ez
20x25 stroke work back and free on 30.
3,500

Tabata "Drop till your dead"

8 consecutive rounds of 20 sec work 10 sec rest for each exercise.
30 Second rest after each Tabata round. Score for total reps.
Pull-Ups (butterfly)
Push-Ups
Lateral Jumps (over a 20'' box)
Sit-Ups (with a #15 dumbell)
Over Head Squats (#45 bar)
Score=100/84/72/55/100 (411 total)

OPEN WOD #1

Here we go, first day of 2011 Crossfit Games qualifier started:

10 min Amrap
30 D-Unders
15 Snatches (or ground to over head) #75lbs

First attempt = 6.30
Forearms were destroyed after 5 minutes.

Free focus

500 warmup (100free+100 back+50 kick)

5x200 free pull on 2:50 (snorkel, no paddles) Hr-21
4x25 free on 30 w/ one breath.
5x200 free pull on 2:40 (paddles) hr-22-23, last one fast.
50ez

12x25 @ 30 (#1-#4 w/1 breath, #5-#8 hold 4 cycles per lap, fast break out breath freely, #9-#12 same as first 4)
200 ez.
3,200

Crossfit HQ Sundays WOD (03.13.11)

7Rnds
10 Wall Balls (#20)
10 Pull-Ups

Time: 4:18

Staying in shape #2

Working on backstroke position and perfecting my freestyle catch.

 1000

• 4 x (100 free, 100 back, 50 kick board)

2000

• 4 x 500 hr 22-24(#1 pull free, snorkel.#2 back pull paddles#3 free pull paddles#4 swim backstroke, Descend the 100s to Hr24) 
• 30 sec rest between

500

• 20x25 back hold perfect stroke 
• (#1@30, #2@25, #3&#4@20 repeat 2x) 
• 50 ez between, repeat the whole thing.

600

• 8x50 with stretch chord (25 strong pull but not fast+25 fast catch the tempo while chord pulling) 
• @70s all back
• 200 ez

400

• 4x50 with stretch ch (same as above)
• @60 all free
• 200 ez

Lose Your Grip

In 4 minutes complete:
12 Pull-Ups
21 OH Squats #95
12 Push-Ups
with remaining time
As Many Double-Unders as possible!!!

*5 Cycles.
*1 minute of rest btw rounds.
*Score for total Double-Unders.

Score=160/130/110/114/120=634

2K Row fort time

2K row in a class room set up for time:
6:22.9
out in 3:16 (smth) back in 3:06.
PR by 2 seconds.

Staying in shape #1

So 4 times a week I am swimming to maintain my aerobic shape in the water as well as my technique. 6 time a week I am doing Crossfit/Strenght wods at CrossfitDecatur in order to qualify for the Regionals that would lead me to the 2011 Crossfit Games.

Staying in shape #1
600 warm up

75-100-125-150-200-50ez-200-150-125-100-75
free pull snorkle on the way up, pull free paddles down.


7x100 @1:30
 #1 free
#2 75free-25 fly
#3 50 free-50fly
#4 25free-75 fly
#5 free
#6 fly
#7 ez

8x125
100 free @ 1:20
 25 stroke HR26-28 @30. Find that long but strong stroke.
flys-12s,13s
breast 15s,16s.
frees 11s,12s.

300 ez

Update on my swims in Austin TX

Last weekend I swam at the American Short Course Championship in Austin TX.

Here are a couple of my swims:
50 free - 20.39
100 free - 44.38
100 fly - 47.20
100 back - 48.23

100 fly finals video:
For better quality go to http://www.youtube.com/watch?v=FYtoGIzmQJ8

Update on the Latvian Nationals

I was participating at the Short Course Latvian Nationals on Feb 25th and 26th.


50 free - 22:80
100 fly - 53.83
100 back - 54.96

Here are some pics from the meet: