OK everyone, here we go again β€” WORKOUT OF THE DAY #ThisIs50 🏊🏽🏊🏻🏊🏿
_______________________
Did I miss yesterday? Yeah I did. Sorry (again). Yesterday was 20 min. core + 1 hour weights - back / shoulders / chest / legs - low weight / high rep
_______________________
SWIM WORKOUT - 4600yd 
WU: 200 swim/100 kick/200 pull/100 kick/200 swim/100 kick
4x100 rotating through a hypoxic (1 breath) 25 - 1st one 1st lapp, 2nd 100 do hypoxic on 2nd lap etc..10 sec RI
4x75 50 free + 25 Non free (10 sec RI)
200 catch up (all of the 100
100 easy
4x (100-75-50-25} - all are 100 steady - 75 fast - 50 kick FAST! - 25 fast.  Rest after EACH is 30 sec, so plenty of rest - but really make the speed happen. 
4x225 pull:  length 1-4-7 are breathing every 7th!
4x150:  100 swim+ 50 kick: with 20 sec rest - like this:
#1 - first 50 fast
#2 - 2nd 50 fast
#3 - 50 kick is FAST
#4 - 100 is fast!
200 cool
_______________________
We #BuildTheHouse together so let me know what you squeezed in today!
✌🏼🌱 - Rich
2,721 likes
  • richrollOK everyone, here we go again β€” WORKOUT OF THE DAY #ThisIs50 🏊🏽🏊🏻🏊🏿
    _______________________
    Did I miss yesterday? Yeah I did. Sorry (again). Yesterday was 20 min. core + 1 hour weights - back / shoulders / chest / legs - low weight / high rep
    _______________________
    SWIM WORKOUT - 4600yd
    WU: 200 swim/100 kick/200 pull/100 kick/200 swim/100 kick
    4x100 rotating through a hypoxic (1 breath) 25 - 1st one 1st lapp, 2nd 100 do hypoxic on 2nd lap etc..10 sec RI
    4x75 50 free + 25 Non free (10 sec RI)
    200 catch up (all of the 100
    100 easy
    4x (100-75-50-25} - all are 100 steady - 75 fast - 50 kick FAST! - 25 fast. Rest after EACH is 30 sec, so plenty of rest - but really make the speed happen.
    4x225 pull: length 1-4-7 are breathing every 7th!
    4x150: 100 swim+ 50 kick: with 20 sec rest - like this:
    #1 - first 50 fast
    #2 - 2nd 50 fast
    #3 - 50 kick is FAST
    #4 - 100 is fast!
    200 cool
    _______________________
    We #BuildTheHouse together so let me know what you squeezed in today!
    ✌🏼🌱 - Rich

  • srimati#HappyPlace πŸ’œ
  • kaci8725Back to running.... so I began a couch to 5K. Off to Hatha Yoga today!
  • borchetta41Culver City stairs x 4, 40 push ups x 8, monkey bars x 4
  • wellfitjillGreat shot @richroll !!!
  • lili.fosterU amaze me!
  • completelykathrynHot tub right now! 😊 but later I'll do a 55 min run, with some short intervals 15sec/30sec/60sec/3 min with equal recovery in between.
  • sonoitarobyn18Cool pic!!
  • jasonkrollDamn, 4600 yards. That's a lot of swimming. Typical for a swimmer, but still... My swim workout is your warm up. I guess that's what it takes to get fast. Guess I won't be fast.
  • allison_runs6 miles with my coach!! 8:33 pace
  • sandrabm05@mozfan122 did you do it already?! 😬
  • livelovetrish10 min yoga. After having a head cold I have to ease back in
  • brianrsheridanMy workouts have suffered but hopefully I can get some vegan motivation to #buildthehouse #thisis51
  • fernjoshRecent stories on point Rich!
  • gjstomphorst60
  • gjstomphorst60 minutes TRX core stability: belly, back, legs, breast. I use the pauses to empty the dishwasher. Training at home benefits!
  • gjstomphorstCan you simplify the explanation of your swim workout?
  • gwynneelizabethBrings me back to HS.
  • peter_nordenfeltDid your workout plus 600m tech
  • spencer97tjAmazing shot man! Still Love listening!
  • gillless_girlLove this! Realized this year that swimming is my jam!
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