More Runs, More Swings, More Coffee

Greetings,

This past weekend, I had another couple of runs squeezed in.  Just another 2.5 miler on Saturday at an easy pace, then a 2 mile run setup as 1 mile easy, then 400's around a parking lot - my new makeshift track of sorts - and doing some "Subsonic" 400's. 

A Subsonic 400 is doing a fast 400 with minimal rest and repeating it, usually 4 times to get 1 mile in.

My 400's were basically right around 90 seconds, with 30 seconds rest.  Since its been a long time of doing some major speed sessions, I decided to stick with 4, 400's.  In the future, I might do up to 2 miles of 400's like this, but with more rest between the miles. 

I got the Subsonic idea from doing 2 and 4 minute workout circuits of the Tabata method and realized its almost the same time frames of work/rest as a Tabata style workout.

Monday and Today were Swing workouts.  Monday was a total body workout day within a Swing workout itself:

100 Swings, done in 2:45 with 1:15 rest, used 40# KB
2 minutes of Tabata style work/rest for Push-Ups
100 Swings as above
2 minutes of Cross-Body Mountain Climbers, Tabata style
100 Swings as above

This was a good 15 minute workout interspersed with some pushups and mountain climbers.

Never underestimate the Mountain Climber.  An oldie but goodie.

This morning was a 45# KB Swing workout in 10 minutes time.

100 swings the first 3:30, then 200 swings in about 5:20 for time.

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Coffee this morning was some OG Black Gold once again, bulletproof style.

Organo Gold's Black Gold is a great, bold choice for some morning joe.

Order up some OG coffee and check out their Lattes and Mochas too, did I also mention Hot Chocolate?  http://tinyurl.com/kbcoffee

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Swing & Sip!
Coach Rick

http://tinyurl.com/rkofp