25’50”RX

29’50” RX

First time I’ve rxd 
28:20

Rx’ed 25:16 - all that high school swim team paying delayed dividends. 

M/55/150

Deadlifts 5 x 5, then,
10 X 200M row, 1:00 R.I.

Intermediate Version in 28:55 min

37 / M / 5'9" / 140lbs

7 rounds for time of:
Swim 50 meters
Rest 2 minutes

25:05

Subbed 400m Ski, 1min rest:
1:37.3
1:35.7
1:36.9
1:35.9
1:36.1
1:35.0
1:31.3
1:31.2
1:31.9
1:28.6

25mins and change total

I bet this is my first time posting on mainsite in over 14 years! Really didn't want to skip this one, though.
Former swammer who is "getting back in the water" these days. I would call this a strong 8/10 effort. Main goal was not to crash and burn and to negative split intervals. Quite happy with this. Swam outside at Lifetime.

FINAL TIME - 20:28
1:12 / 1:10 / 1:09 / 1:10 / 1:09 / 1:09 / 1:09 / 1:09 / 1:07 / 1:04

Inter
7 rds 100m
Worked on freestyle technique. Mini rests after each 20m length.
35.40

8 rds: 21:11

50m Open water Swim
2min Rest

31.49m total time Rx on my 5th time back in pool

Beginner Done in Small apartment pool did 7 rounds down and back for a time of 16:59. I doubt down and back was 50 meters but it was a fun workout to try!

Rx 40 minutes with my daughter!

5 rounds, not timed. Not a strong swimmer anymore but proud I went and took the plunge 😂

7 rounds for time of:
Swim 50 meters
Rest 2 minutes

28:15

7 rounds for time of: 19:10
Swim 50 meters
Rest 2 minutes

Fast swimmers in here! Good job, y’all.

I had a premonition that today would be a swim workout!

2:13
2:29
2:31
2:17
2:40
2:38
2:40
2:45
2:45
2:40

35:38 total time
Average 100m: 2:33.8

220716: 36:30 with an average time of 2:39/100m (post on 220716 reflected bad math)

Intermediate. Done ✅ 

Did 6 rounds in a 25 yard pool before the swim team kicked me out. All swims btwn 1:49 and 1:52. 

Compare to times were 1:46 - 1:49. 
I love the swim workouts, even if they do cost me $10 each time!  

61/5’8”/155

Rx’d 32:02 

“Wesley”
On a 35-minute clock:
800-meter run
Then, as many rounds and reps as possible of:
8 box jumps
6 strict pull-ups
21-yard walking lunge with a 45-lb plate overhead

As rx'd, 10 rounds + 8 box jumps.

Nice and easy on the run, about 3:40.  Then did rounds every 3 min or so, and was able to hold that pace throughout.  Unbroken, but stepped down on box jumps.  Overhead walking lunges got pretty spicy at the end.

51m/5'10"/185

Rx'd 
24:44

Rx'd
25:44

32:36

Rx in an approx. 15m pool; so 7 laps per round to reach a little over 100 m
33:32
Being in water brings me right back to my 7 y/o self & I swim a lot. That said, my technique is largely unchanged! Most of my swimming coming up was open water, so not a lot of emphasis on style, as opposed to not drowning, I guess! That said, this was SO fun, and a great challenge!!!

Subbed 500m rows
1:58.7
1:54.7
1:59.9
2:02.4
1:59.7
2:02.1
2:02.4
2:04.6
2:04.9
2:01.2
Total rowing time = 20:10.6 (avg = 2:01/500m) + 9min rest = 29:10.6

10 rounds on echo bike for cals
2mins on
1 min rest 
20 cals first 9 rounds
22 the last one. 

Subbed 250m row.

51.3
50.4
51.5
49.8
50.6
51.6
52.7
53.5
58.8
50.1

RX 32:50 (50 m pool)

10 rounds for time: 30:31

Run 400m
Rest 1 min

internediate
1k ABA
23’18” (total time)

300m Ski Erg. 

1:01-1:03-1:04-1:04-1:05-1:04-1:06-1:06-1:08-1:05

31:30 in a 50m pool, it was so crowded that I sometimes had to adjust the 1min rest intervals a little bit. 40% freestyle + 60% breaststroke.

Intermediate option:
7 rounds for time of:
Row 100 meters
Rest 2 minutes
21 minutes

Going on vacation next week and this would be a great beach workout. Saving it for then. 

completed a total instead as I won’t have access to a barbell. 

BS: 315
SP: 160
DL: 375

850

pressed for time and no PRs but some heavy lifts!

10 rounds of:
0.6mi row using tabata intervals

M 50/180cm/77kg

w/ 9kg vest

7 rounds for time of:

Run 400m
2min rest

1:55
1:50
1:46
1:41
1:41
1:42
1:40

Total time: 24:15

On a 15m pool, 7 laps = 105m
Total time 23:37, avg 1:35

Rx 28:34

Compare to 220716: 27:25 (100 yd intervals)

Not withstanding the difference in distance, still slow for me but all my fault since I just don't get in the water nearly enough.  Like anything, technique suffers when you don't practice it, making you less efficient in the water.

400 meter run
1:40
1:47
1:36
1:41
1:46
1:58
1:51
2:00
1:47
Total time: 26:53

Tried intermediate but had to stop after rd 5.
swimming is by far my most underdeveloped weakness. 
lot of technique work to do.
 struggled to stay out my comfort zone but had to *really* stop every 25m
Still put in the work I could 

SkiErg:
:43     :36
:44     :36
:39     :40
:38     :38
:37     :39

Globo wod: If your facility has a pool you're all set.  Most YMCA's and many larger facilities have then, ask about hours and hop in. Also you can go swim in a lake or other body of water.  Failing that,  subs are 10 rounds of  ski erg 300m (1st choice), run 400m, row 500m or 25/29 calories assault or echo bike.