DL and swimming, take 2

Sleep:  10:30p-6:30a- hand tingly nearing morning
Food:  7a coffee with cream, 9:30a post training shake w/ almond milk, 1/3 banana and whey protein, lunch ~1p of salad with steak and balsamic dressing from Green Sage, post pm training balance bar, snack of ground beef, handful of nuts, and some watermelon, dinner at 7 of greek salad (no cheese) with chicken and oil and vinegar dressing, popcorn and a meatball for snack


AM training (I switched am for pm today)

part 2:

A. Sumo DL - build to a tough single in a few sets

225 (20lb PR)

B. TnG Speed Dead Lifts @ 1010 - 35% 1RM x 15-20 reps; rest 90 sec x 3

70# 

C1. Close Grip Bench Press - 62% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

60# 

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec - compare to June 23 

Today      6, 5, 3, 3, 4, 4, 3, 3

June 23   5, 4, 4, 3, 4, 3, 3, 3

rest 6 hours- rested 7 hours

part 1:

25 m breast @ 60%

25 m free @ 90%

back - kick with board 25 m

rest 20 sec x 5

+

dive in

25 m free @ 100%

rest 1 min x 4

+

50 m free working on bilateral breathing and long "reaching" strokes

rest as needed b/t sets to ensure perfect form per set x 5

+

dive in:

200 m free time trial ALL OUT
~6:00 breast stroke, where I'm most comfortable

+

kick cool down - tread water hands out of water - accumulate 3 min
6 sets of 30s