WB, PU, SQ, RD, KBSw, MC, GHDSU + Swim, PU

Lunchtime

Metconia, from SEALFIT

Baseline: ROM Drills. 10 rounds: 5x wall ball, 10x push ups, 15x air squat.
-  ROM, WB, PU, SQ routine

Work Capacity: 5 rounds for time of 15x Ring Dips, 30x KB swing (55/35#), 45x Double Unders ----> subbed 25 x 4-count mountain climbers
-  time: 14:17

Durability:  2,000M row at fast pace.  50 x GHD sit-ups.  Active Stretch or short warrior yoga
-  No row.  50 x GHDSU

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times: 0:47,  0:46,  0:44,  0:44,  0:44,  0:44,  0:46,  0:44,  0:44,  0:45
800 CSS w/fins
-  time: 13:39
100 cooldown
(2000 yd total)

4 x 34 push ups

Notes

• Body: Sore shoulders and upper back.
• Workout: WC went well, kept good intensity throughout.  Everything was unbroken, which was a mental victory, especially for the KB swings.
  
• Swim: Went well, times are dropping.  Pretty consistent with the 0:44 sec/50-yd, and it's feeling smoother than last week, when to go fast I felt as if I was thrashing inefficiently.