13.4 dry run

10:00 am

A.
Swim class
200 meter warm-up (free, back, breast, side)
then,
500 meter TT (with fins)
-9:45
100 meter cooldown (breast)

Alright, next time I'll be shooting for that <20 minute 1k.

3:00 pm

-Warmed up with a few light sets of banded DLs, followed by some mobility work (thoracic, hams, hips).

B.

AMR in 3 minutes:
3 Clean & Jerks (135)
3 T2B
6 Clean & Jerks
6 T2B
9 Clean & Jerks
9 T2B

...

-45 reps

-Good 13.4 dry run. Pacing felt good, T2B were smooth. Just need to be ready to attack the transitions on Saturday!

C.
Sled Pull-thrus X 200 ft

-Did this in 4 X 50 ft increments with 15 air squats after each 50 ft segment.