LSD Run, Upper/Core

Upper/Core

Bench 2x5
185,195

Press 2x5
95,95

L-Sit Dips w/ 25lb. 2x10
Weighted Pullups w/ 25lb. 2x6
Weighted Dips w/ 25lb. 2x10
Curls 1x20 35lb.

2 Rounds:
:30 Plank
:30 Side Planks (each)
20 Wipers

2 Rounds:
20 4-count Flutterkicks
20 Crunches

Run

LSD Run (10:00mi/pace)
4 Miles-40:52

Rest Day

Rest Day

Run+Core

Run

1.5 miles-10:32

15 Minute Jog

Core

2 Rounds:
:30 Plank
:30 Side Plank (each side)

Tibia Raises 2x12

LSD Swim, Core, PSP

Swim-

LSD-CSS
1200 yds.
23:ish

2 Rounds:
Plank :30
Side Planks :30
20 Wipers
20 4-count Flutterkicks

Pushups & Situps 4x20
Pullups 6x5

Hillsprints+Pushups

5 Rounds:

Sprint maximum effort to top, walk briskly back down, 20 pushups, repeat.

Unsure of distance, sprints to top ranged from :48-:52.

Swim, Lower, Pu&Su

Swim-

CHI Freestyle-16 Min

Lower-

Squat 2x5
225,205

Front Squat 2x5
135,135

Lunges w/ bar 2x20

Tibia Raises 2x10

Pushups & Situps 4x20

Notes: Making good progress on my ability to freestyle all out for a greater duration of time. It is unbelievable how efficient CSS is compared to other styles once you get the stroke down.

LSD, Upper/Core

LSD Run @ jog pace:
3.5 miles-35:31

Upper/Core

Bench 3x5
185,205

Other various exercises: Tri Ext, Curls, Row, Pulldown, Dips, & DB Bench

2 Rounds:
Plank-60 seconds
6 inches-30 seconds
4 count flutterkicks-25

Beginning the third week of the 26 week NSW PTG, which can be found at sealswcc.com. I plan to follow it religiously till atleast the 13 week mark, then I plan to replace some of the upper/lower days with Crossfit style workouts once again.