rehab ex, 15 min
leg abductor, 120 x 4 x 8
super pullover, 120 x 3 x 15
lower back machine, 110 x 1 x 35, 120 x 2 x 15
pec fly, 85 x 3 x 12
standing power wheel roll outs, 2 x 10
-- My intercostal muscles still are slightly sore from doing these last Wed. Aside from being a fantastic core exercise, this exercise must be good for freestyle.
russian twists w/25 lb plate, 2 x 25
knee tuck jumps, 10
resisted track start jumps, 40 x 1 x 15
altitude drops, 10
Treadmill, 3 miles
Stretching/Yoga/Foam Roller, 30 min
No idea what prompted me to hop on the treadmill today, but this is dangerous behavior. I had to wrench myself off. Running is bad for swimming ... running is bad for swimming ... running is bad for swimming. It's amazing how, since I basically retired from running, my body has been completely transformed from skinny runner to buff swimmer. My skinny Lil Fort is taking up the mantel though, having done a 7 mile run with Mr. Fort this am. She also scored the winning soccer goal and swam 3 PRs at her swim meet this weekend. Sadly, though, swimming has been relegated to her third favorite sport, and this will be her last year in USA-S. I'm satisfied that all 3 of my kids are good swimmers though, and amply qualified to grow up and be triathletes who don't drown.
Back to the pool tomorrow!
Left Wenatchee mega mega early...about 4:15am or so, to travel across the mountains to the Seattle area. Met up with That Guy and That Guy's friend (yes he has one), and we carpooled to the ferry docks to save a bit of money.
I was feeling okay during the meet warmup, but not 100% for sure. Not sure if it was the early morning, or the beatings that my body has been given at practices over the past month. Probably a bit of both. Oh well, you have to race anyway...
200 Free - 1:56.95
26.78 / 29.94
30.16 / 30.07
[nomedia="http://www.youtube.com/watch?v=6XkXhkTZIZ8"]10-6-12 Bainbridge, WA - 200 SCY Free - YouTube[/nomedia]
50 Back - 30.05
This has been voted the #1 worst event to swim...will find you the actual reference at a later date.
50 Free - 24.95
I tied with That Guy in this one. We were in separate heats too. He got a best time, I had a worst time. Who wins?
100 Free - 55.23
26.47 / 28.76
I seem to recall doing this very same time during my 5 x 100 @ 6:00 set on Thursday. I just couldn't get going!
500 Free - 5:19.52
29.17 / 32.26
32.94 / 32.87
32.86 / 32.77
32.43 / 32.15
31.71 / 30.36
I was able to negative split this one 2:40/2:39 First time I've been able to do that. I didn't have a counter person either, and attempted counting for myself. I did sneak a peek on Kirk's counter during the race at length #9 and was correct on my counting, so I began to pick it up there. That's about the point my body started feeling good. The shorter length races just weren't working for me today.
At least my freestyle race times seem to go "together" in a sense:
50 - 24.95 (100 avg. 50.0)
100 - 55.23 (100 avg. 55.2)
200 - 1:56.95 (100 avg. 58.4)
500 - 5:19.52 (100 avg. 1:03.9)
Updated October 7th, 2012 at 12:42 AM by jaadams1
(Addition of video)