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  1. Thursday, Jan. 23

    by , January 23rd, 2014 at 05:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~

    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free. http://www.usms.org/comp/event.php?M...0140329HUNTINY

    3. Colonies Zones, 4/5-6: https://www.clubassistant.com/club/m...1463&smid=5204. I've even persuaded some people from my masters team to come down.
    Categories
    Swim Workouts
  2. 50s at 200 pace: back and breast

    by , January 23rd, 2014 at 04:48 PM (Alex's swim journal)
    Another 3000-yarder: Last night I did some more 50s at goal 200 pace. This time for back and breast. I managed to be around :45-:47 for the backstroke (as nearly as I could tell from where we were in the pool relative to the pace clock), which is a a couple of seconds faster than last week... but, of course, I hadn't tired myself out with a fly set right before it. I think I might follow this pattern next week too and up the reps to 14 per stroke. Here's what I did:

    WU (800)
    400 EZ
    4 x 100 IM on 2:00
    Master's minute

    MS (1400):
    12 x 50 BK on 1:10
    100 recovery
    12 x 50 BR on 1:10
    100 recovery

    CD (800)
    400 IM EZ (7:10)
    400 EZ

    Today Scotty and I got in over lunch and did the 80 x 25 workout one last time before tapering for Sunday morning's meet. My fly felt a lot better today... I was bringing some of the 25s in at :22 with 3-4 dolphins and 5-6 strokes, some of them came in :19-:20 with 3-4 dolphins and 7-8 strokes. The workout was 3500 total:

    WU:
    400 EZ free
    6 x 100 drill and/or stroke

    MS:
    20 x 25 fly on :45
    100 recover
    20 x 25 BK on :45
    100 recovery
    20 x 25 BR
    100 recovery
    20 x 25 fr on :30
    100 recovery

    CD: 100
    Categories
    Uncategorized
  3. Thursday, January 23, 2014 8:45-9:50am

    by , January 23rd, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    This morning at the Y (or possibly as early as early January), the YMCA changed their start time for the water aerobics class to 8:30-9:30am (rather than 8-9am) with still the 1 lap lane available while they bounce around in the other 5. I got there today, assuming that the 4 lanes would be available in a few minutes, but found out otherwise. Luckily there was only one other elderly lady in the lane, so I was able to split with her, and did some nice easy swimming which is what my body needed. Once the lanes opened up, I went for it.

    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :50 also...I wasn't going to make :45
    (1000/2000)

    200 EZ swimming
    (200/2200)

    At this point I helped them move the lanelines back across and then found a lane for:

    2 x 125 Free Pull @ 1:40
    2 x 100 Free Pull @ 1:20
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    About 1:00 rest...maybe a hair over...

    2 x 125 (100 Free/25 Fly) @ 1:40
    2 x 100 (75 Free/25 Fly) @ 1:20
    2 x 75 (50 Free/25 Fly) @ 1:00
    2 x 50 (25 Free/25 Fly) @ :40
    2 x 25 Fly @ :20
    (1500/3700)

    100 EZ and gone

    -------------------------------
    3800 Yards


    In other news...our house rebuilding is coming along nicely. The beam is now up and secure in the living room, and everything is cleaned up, so now it feels more like home again, rather than a construction site. Next we'll be getting back to the upstairs bathroom, where this whole thing started over 2 months ago!!

    Some pics of the process:


    My daughter took this picture of me when I was ripping out the sheetrock in the upstairs bathroom wall. I guess I'm losing my hair!
    Click image for larger version. 

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    My father, the brains of the operation, jacking up a temporary beam in the 2nd floor to hold the roof.
    Click image for larger version. 

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    One of the many treasures found in the flooring and ceilings of the house. This is a Seattle Times paper from 1925. We found many complete papers from Seattle and Wenatchee from 1925 and 1926. And bidders???? We take cash money.
    Click image for larger version. 

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    A view looking through the 2nd floor bathroom into the lower bathroom and laundry areas below.
    Click image for larger version. 

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    The completed beam in the living room area...with my dad's friend Rick saying Hi!
    Click image for larger version. 

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  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/24/2013

    by , January 23rd, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 75 1:30 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 moderate/25 fast-- 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast
    Round 4: 100 is IM, 50 your choice(no free)

    6 X 100 1:30
    10 X 50 :40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  5. Workout 01/23/14: morning

    by , January 23rd, 2014 at 09:27 AM (Maple Syrup with a Side of Chlorine)
    Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...

    200 fr/200 bk/400 Shark Swim/200 IM drill

    10 x 50 on :50
    - odds perfect free
    - evens fast im order

    100 kick
    200 loosen and out
    -----------------------------
    (Solo/Rec/1800 yds/35 min)

    Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
    Categories
    Swim Workouts
  6. Sprint day, I really need to get the body moving faster

    by , January 23rd, 2014 at 07:39 AM (Mixing it up this year)
    I just didn't feel fast but I was trying! The more I do it the better I will get. I think Tuesdays and Thursdays will be either stroke or sprint days since Monday, Wednesday and Friday I typically have to share lane space now that the SCAD is back in the water.

    This was an old Leslie Livingston workout. I have some of her workouts now on my laminated index cards. Easy to keep on deck and reuse.

    500 free
    500 free kick w/zoomers
    4x25@:40 odds free build to fast evens EZ
    4x25@:45 kick odds build to fast evens EZ
    4x25 drag race from mid pool AFAP to wall then EZ to mid pool
    50 EZ
    8x25@:45 Burst & cruise free
    2x50@1:00 free EZ
    4x(25 AFAP + 50 EZ)@2:00 1 each stroke w/fins took fins off for first 50 of breast
    3x50@1:00 free EZ
    4x(37.5 AFAP +112.5)@3:00 free #1-3 free #4 AFAP was fly
    300 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  7. Wednesday 1/22/14

    Wednesday 1/22

    PM only SCY

    2x
    5x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25

    4x under H2O returns
    100 EZ

    3x
    6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
    4x75 @ 1:15 last 25 FAST w/ fins

    100 EZ

    2x
    4x25 @ :15 rest scull
    10x25 @ :25 FR kick w/ board
    4x25 @ :15 rest scull
    200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

    400 EZ

    Total: 6000

    Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/23/2013

    by , January 22nd, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40

    1 X 500 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Pull two rounds.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  9. Workout 01/22/14: noon

    by , January 22nd, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)
    ----------------------------

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Categories
    Swim Workouts
  10. Burn baby Burn those thigh muscles

    by , January 22nd, 2014 at 07:48 AM (Mixing it up this year)
    Luckly Julie and I are skilled at just splitting the lane. If we had to circle I would have been running over her and others.

    Today I also did my leg set that really does burn my thighs. Burn baby burn.

    500 free
    500 free kick w/zoomers

    10x100@1:30 Free w/paddles & bouy went 1:25, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:22, 1:19
    10x50@1:00 free kick on back w/zoomers went 45, 45, 47, 47, 46, 46, 46, 46, 46, 46

    500 free w/snorkle as alt 100 swim/100 drill
    500 free kick w/zoomers by this time my arms and legs were both fried

    Total 3500 yards
    Categories
    Swim Workouts
  11. Tuesday 1/21/14

    Tuesday 1/21

    PM only SCY

    Question: What happens when only 14 people show up to practice on Monday afternoon?
    Answer: The following practice...

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    14x400 I.M.
    2 @ :20 rest kick/drill by 50
    12 @ 5:00 AE MAKE

    400 EZ

    Total: 7000

    slowest 400 I.M. - 4:58 (there were quite a few of these)
    fastest 400 I.M. - 4:40 (the last one)

    I believe the lingo the kids use these days is "FML".

    Updated January 21st, 2014 at 10:21 PM by Calvin S

    Categories
    Swim Workouts
  12. 50s: fly and free on 200 (?) pace

    by , January 21st, 2014 at 05:29 PM (Alex's swim journal)
    Last week I tried to do this workout mid-week (12x 50 on 1:10 for each stroke), but after the fly I was pretty much worthless and my times were awful. So this week's modification is that I'm spreading the workout over two days... fly and free sets today, bk and br tomorrow. Here's how I did:

    3000 SCY:

    WU (1000):
    400 fr, build on 7:00 (6:33)
    4 x 100 IM on 2:00 (low- to mid-1:40s)
    4 x 50 fr on 1:10 (hard, but in control, desc. :40-:38)

    MS (1400):
    12 x 50 fly on 1:10 (:45-:47; held mostly :46 in first half)*
    100 recovery
    12 x 50 fr on 1:00 (:37-:39)
    100 recovery

    CD (600)
    6 x 100 (drill, br, fr, bk, fr, br)

    *Last week I had a lot of :48s, even a :49 at the end. This week I never went slower than :47, probably half of the reps came in at :46. That puts my 200 fly, if i'm able to hold that pace, at 3:04-3:08, and 200 free at 2:28-2:36. I think I'm going to have to add more reps to the set and shorten the interval slightly, however, if I'm really going to get there.

    TOTALS YTD:
    Swimming: 30+ miles
    Rowing: 30.5 K
    Categories
    Uncategorized
  13. Jan 20-21

    by , January 21st, 2014 at 04:03 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 3 x 25
    low row, 80 x 1 x 6, 90 x 3 x 6
    good mornings, 65 x 1 x 8, 90 x 3 x 8
    explosive leg press, 175 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    push press, 45 x 3 x 6

    stretching/yoga/foam rolling, 30 min


    Swim/SCY @ Sewickley Y w/some Sewickley masters

    Warm up:

    600 various
    100 scull w/paddles & snorkle
    100 fly drill w/paddles & snorkel
    4 x 50 DPS free w/paddles & snorkel
    8 x 25 kick w/alignment board & snorkel

    Main sets:

    Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
    I did 4 x 150 backstroke with him

    Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

    2 x (3 x 3 x 50)
    -- I used fins
    50 = burst + cruise stroke, fly/back/breast @ :50
    50 = burst + cruise kick @ 1:10
    50 = EZ kick @ 1:10

    100 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~

    I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

    Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

    Updated January 21st, 2014 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Before the snowstorm

    I had been looking forward to swimming the Tuesday night workout with my team today, but with a snowstorm looming it seemed safer to go ahead and get in a workout this morning, to avoid possible pool closures or transit hassles. I was able to stay and swim solo after I coached at John Jay this morning, adapting the main set of the workout I had just coached to swim the following:

    1000 scy warmup

    8 x 50 kick @ 1:00, IM order + RIM order

    6 x 50 free @ :55, desc. 1-3 then hold 4-6 steady
    6 x 100 BK/FR @ 1:35
    6 X 150 FR @ 2:15, desc. by 3s
    6 x 100 IM, 2 @ 1:45, 2 @ 1:40, 2 @ 1:35
    6 x 50 free @ :50, smooth and efficient

    100 easy

    8 x 100 k/s/k/s @ 2:00, IM order twice through, ascending to warmdown pace

    200 warmdown / play / twirly swim

    That was it! I enjoyed being back on deck this morning and seeing my swimmers after a month away, and it was good to be able to get in a swim afterwards without trekking to another pool. The pool was mostly empty during the lap swimI had my own lane, and saw just 2 other swimmers the entire time I was there.

    When I left the snow was already falling and had accumulated some. Its supposed to keep coming down the rest of the day, so Im happy with my decision to exercise early rather than later! Also glad to have finally caught up on my GtD goal pace.
    Categories
    Uncategorized
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/22/2013

    by , January 21st, 2014 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:30
    3 X 100 1:50
    5 X 100 kick 2:15
    3 X 100 1:40
    1 X 250 --

    3 X 100 IM 2:00
    2 X 75 stroke 1:30 #2 on 2:00
    Three rounds.
    75's: round 1 fly, 2 back, 3 breast

    16 X 100 free
    odd: cruise on 1:45
    even: 85/90% on 2:00
    #15/16 are easy swim down on 2:00

    4550M
    Categories
    Swim Workouts
  16. Speed work today, not sure how speedy it was though

    by , January 21st, 2014 at 07:49 AM (Mixing it up this year)
    This one hurt after yesterdays IM Pyramid. I did not have time to finish the whole workout but got most of it done.

    500 Free
    100 free kick
    100 IM drill
    10x25@:45 odds shooters evens EZ kick w/zoomers
    50 EZ
    10x50@1:10 back descend 1-5 & 6-10 to 200 pace went 52, 52, 50, 48, 46, 53, 51, 50, 49, 46
    10x25@:45 power kick w/zoomers held 19's my legs were burning don't laugh my kick stinks
    200 negative split free 43, 45, 43, 43
    50 EZ
    8x50@1:00 IM work the back to breast flip work on lung control for the pullout
    400 Free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  17. Monday 1/20/14

    Monday 1/20

    PM only SCY

    3x
    600 swim w/ paddles + fins + snorkel
    6x25 @ :15 rest scull
    8x25 @ :20 rest under H2O FL kick/BR pullouts (I alternated randomly)

    2x
    8x50 @ :50 FL kick on back w/ fins
    4x75 @ 1:20 AE FR w/ 3-5-6 FL kicks off each wall by 25

    300 EZ

    Total: 4550

    Today was a "recovery day" for the club team because they got pounded last week and then had a 3 day prelim/final meet in Fayetteville (a 3 hour drive from Little Rock). I was not at the meet, so I wasn't really recovering from anything.
    Categories
    Swim Workouts
  18. Me no likey sprint...

    by , January 20th, 2014 at 10:14 PM (Alex's swim journal)
    Well, we're gearing up for next weekend's "all 50s" meet. Scotty and I are going to Evanston, IL for their masters meet (I need to sign up here in the next day or so).

    This last week has been a little tough for me, missed a couple of days. One was a planned rest day (last Tuesday--after 13 days straight in the pool). Another missed day was just a case of poor planning... I ran out of time and then at the end of the day decided to go to the neighborhood pub with my wife instead of to the YMCA. I figured, what the heck... long week, we had an hour and a half to kill while we waited for our youngest to get out of basketball practice, and I could make up the yardage on Saturday. Then Saturday rolled around and b/c I hadn't gone in on Friday I didn't see the notice that the YMCA pool would be closed for most of the day for an age-group meet. Dang. "OK, no problem... I can still get in a good 1.5-2 hours before they close on Saturday afternoon, and still have time to get my son to his 6PM b-ball game." As I headed out the door my wife asked if I would be back in time to get him to his 5:15 game in Racine... 5:15? I thought it was 6... oh man. By the time I helped the lifeguards clean up from the meet a little and could get into the pool I only had about 15 minutes to actually swim before I needed to hit the showers and head back out into the snow-slowed traffic. 800 yards, feeling really creaky.

    So I was headed into yesterday's 80 x 25 on :45 on a pretty low yardage week. At the end of the main sets we time-trialed some 50s to get a better idea about where our seed times should be. My 50 fly was about :39, the back, :37-:38, breast was around :45 and free was :31. Scotty is going to kill me in breast and fly. I just don't have any speed with the short axis stuff. I'll take him by about a second in the back, and our freestyle is going to be really close... so the most I can hope for in the 50s face-off is a draw... and, no, please don't add up the cumulative time over the four events!

    Today I did an interesting set with 75s. Here was the workout:

    Warm-up (1000):
    400 EZ (100 fr, 100 pull, 100 bk pull, 100 bk) on 9:00--this felt bad
    4 x 100 IM on 2:00--these were slow, really slow
    4 x 50 pull/fr on 1:00--yuck.
    1:00 rest--pondering whether I should even continue at this point...

    Main Set (2200):
    6 x 75 fly on 2:00 (1:10-1:12--goal 200 pace)
    100 recovery
    6 x 75 bk on 2:00 (1:13-1:14--goal 500 pace? these were terrible!)
    100 recovery
    6 x 75 br on 2:00 (1:23-1:25--actually faster than expected)
    100 recovery
    6 x 75 fr on 1:40 (1:00-1:02--probably a reflection of my 200 pace right now)
    100 recovery

    Cool-down (300):
    6 x 50 fr/pull on :55

    3500 SCY/70-75 minutes

    TOTALS YTD:
    Swimming: 28+ miles
    Rowing: 30.5 K
    Categories
    Uncategorized
  19. Greater Southwest Invitational Wrap up

    by , January 20th, 2014 at 08:45 PM (After a long rest)
    Saturday and Sunday were even more disappointing than friday at the meet and in the end i just did not make the time to blog. Every single one of my evening swims was slower than my morning swims. On a positive note i did make finals in the 50,100 and 200, but just failed to hit any of my personal target I set for myself for the meet. All around i just had no zip. In summary my morning times were.


    50 - 22.68
    100 - 49.01
    200 - 1.48.04
    500 - 4.55.20
    1000 - 10.17.42


    Of these swims the only one I know with a high degree of certainty there was a contributing factor to the slow time was the 1000 where I was late to the block and had to run half the length of the deck to even make the race. I was also trying to tie my jammers and get my goggles on as the starter said to take your mark. I definitely recovered but my first 500 was almost 3 seconds slower than my second 500 and I was discombobulated at the beginning and lost touch with the race leaders very early and just never got going until the end.


    I don't know if I set my expectations too high but I was very disappointed with my overall performances this weekend. I was healthy, rested and shaved and just felt flat the whole weekend. I definitely felt better in the mornings than the evenings but even then I just did not have the normal easy speed feeling I normally get at big meets.


    I really appreciate all the kind words and encouragement from everyone and this is definitely a bump I can use to get better in the future. I will take a few days to think about what I did during this training and competition cycle that worked and what I did that did not and then i will meet with my coach Tom, to plan for our next cycle of training and competitions. It's not the end of the world by a long shot but it sort of feels that way right now. I am not normally one to feel sorry for myself but I am ashamed to say that's how I feel right now. That said i will come out of this experience stronger.
  20. 1|20|14 Weights and SCM

    by , January 20th, 2014 at 05:00 PM (Blog)
    WEIGHTS
    Grip Behind back Deadlifts
    • 10 reps with 135, right in to:

    Iso-lateral chest
    • 10 reps with 45 lbs each arm, right in to:

    Iso-lateral lats

    • 10 reps with 45 lbs each arm


    Rest 1 minute

    Behind back gripped Deadlifts
    • 5 reps with 225 lbs, right in to:

    Iso-lateral chest
    • 15 reps with 90 lbs each arm, right in to:

    Iso-lateral lats

    • 17 reps with 90 lbs each arm


    SCM
    WARMUP
    500 back F (fins)
    • 7:46

    MAIN
    40*25 on 0:30 free F
    • 18-19's

    200 kick F
    21 x 12.5 DFS free
    • 6's
    Categories
    Uncategorized