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  1. Summer's over

    by , October 5th, 2012 at 10:23 AM (The Labours of SwimStud)
    Well as usual after summer ends I tend to restart my blog and I've had a decent month of September except for some minor knee strain that stemmed from rolling my ankle down a pothole on July 4th,,,no it was a race not a drinking accident. Today I modified this from Fort's Workouts Thread...

    WORKOUT #5: SPEED

    Warm up:

    400 FR
    4 x 50 Fin Kick Under-overs at 1:15
    1 x 100 EZ
    1 x 200 Fin Kick W/board
    1 x 100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    1 x 100 EZ

    4 x 50 AFAP w/fins, on 2:00
    100 EZ
    Best was a :29 worst a :32
    Master's Minute or 2

    30 x 25 @ :35/:40/:45
    -- pick goal time, which should be 100 race pace
    -- when you miss your goal time, skip the next rep
    I set :17 as a goal since it was after some hard sprints and I went on :40. I posted 14s to 17s but with 2 analogue clocks the sync may not have been quite on. Regardless I found it tough going at reps 17-22 but then it got easier again.

    1 x 200 EZ

    Total: 3000
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    Uncategorized
  2. Friday 10/05/12

    by , October 5th, 2012 at 09:29 AM (Trying to Train Smarter, Not Just Harder)
    Haven't been able to swim at lunch this week at all - and I have a tennis match tomorrow during ATAC practice, so I'll have to swim on my own after the match, I guess. I feel a need to be in the water at least 4 x week, especially with a meet next weekend! Today was a rather light day - most of the kids were going to Orlando for FSPA meet - a high school thing that is HUGE, and a big favorite for the kids. Kinda like State, but with no qualifying times. So anyway, lots of short stuff today - actually didn't have to do 12 x 100 on 1:20 for a change!

    500 back/free
    6 x 100 P on 1:20
    4 x 100 K on 2:00
    16 x 50 on :45
    100 easy
    4 x 4-cycle speed play
    100 easy
    6 x 100 on 1:30
    100 long & strong on 2:00
    100 sprint
    100 easy
    6 x 100 on 1:45; 50 fly 50 other (w/zoomers)
    100 easy
    Total: 4200SCY

    I was feeling really good until the last 6 x 100 on the 1:30 - then I started off too slow - it was supposed to be 60% & I came in on #1 at around 1:21 - so I guess I thought he said 40% - but I just could never get up to speed after that. My "sprint" on the last one. . . . well, I thought I was going fast, but my time on the clock was deplorably pathetic & I refuse to share.
    Categories
    Uncategorized
  3. 10.05.12 - Friday workout

    by , October 5th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    Broken 200 (4 x 50 Free w/ :18 in between each 50)
    100 Easy
    Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.

    8 x 100 - 1:45
    * Odds - Hard kick/easy pull
    * Evens - Hard pull/easy kick

    Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
    50 Easy

    1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.

    12 x 25 - :40
    * Odds no breath (3 free/3 fly)
    * Evens hard stroke IM Order

    500 Easy IM Cool down

    (4450 Total)
    Categories
    Swim Workouts
  4. BaBaBaBackstroke?

    by , October 5th, 2012 at 08:11 AM (Mixing it up this year)
    Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

    1000 as 400 swim/300 pull/200 kick/100 swim
    500 free kick w/zoomers every 3rd 25 fast
    5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
    200 EZ

    total 2700 meters
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    Uncategorized
  5. Thursday, Oct. 4, 2012 7:00-9:00pm Test Set Day

    by , October 5th, 2012 at 01:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free desc. the 50s
    200 Dolphin Kick w/ board desc. the 50s
    200 Free Pull breathe every 5

    12 x 25 V-Sit Sculling @ 1:15

    At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.

    I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.

    While this was going on:

    12 x 50 @ 1:00, IMOrder 3x through


    Test Set: (we got started on this while John was finishing up with the medics).


    10 x 100 Flutter Kick w/ board @ 2:00
    • I ended up going 4th in the lane (we had lots more kids there today)
    • Avg'd 1:34 (7 seconds faster than last week)
    • Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds.
    • HR 23 over 10 seconds.
    We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang kids...pay attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.


    200 Free EZ then migrate to diving end for


    Test Set #2 (ooooo happy day!)


    5 x 100 AFAP Free from a dive
    • I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work!
    • 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)
    • I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working.
    • Went :56, :55, :55, :55, :56 <-- tired on the last one
    • No cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal.
    • My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.
    200 EZ and out

    -------------------------
    3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
  6. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    2x
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  7. Reverse Ultra, Thursday, Oct. 4

    by , October 4th, 2012 at 10:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    14 x 25 shooters w/fins @:40
    50 EZ

    Speed sets:

    8 x 25 burst + cruise, fast hands drill @ 1:00
    100 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
    -- was rolling on the 59
    -- shocked myself by going 12 flats, even saw glimmers of 11s
    -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

    100 EZ

    1 x AFAP 50 fly w/fins, 23 mid, cramped
    275 EZ

    10 x 40 w/bungee cord @ 2:00
    1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
    6-10: breast, swim until cord is taut and then 10 fast pulls

    125 EZ

    Total: 2950


    ++++++++++++++++++++++++++++

    Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

    I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: http://www.bodybuilding.com/fun/brughelli1.htm. I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

    Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

    I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?

    Updated October 4th, 2012 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  8. Workout 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.


    Road to the lake


    Noted.


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.
    -------------------------------

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

    w/u: 200 Fr/200 Bk/200 IM drill

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    -------------------
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Categories
    Swim Workouts , Open Water
  9. Flipping out

    by , October 4th, 2012 at 05:05 PM (Alex's swim journal)
    I missed yesterday's swim b/c I was dealing with a backlog of paperwork and time got away from me. So today I almost forgot that I was supposed to begin working on flip-turns. Scotty was already in the water when I got there and seeing him reminded me... it's good to be held accountable! I had made a pledge to forgo any further open-turns once October rolled around--as comfortable as those open-turns have been for me over the last couple of years. It was time to make good.

    Here's what I did:

    5 minutes practicing flip-turns floating into the wall.
    600 warm-up with flip-turns
    10 x 50 on 1:00 (:43-:45)
    10 x 100 on 2:00 (1:34-1:36)
    10 x 50 on 1:00 (:44-:46)
    100 breast
    [2200 total in 50 minutes]

    So, every once in a while I would just nail the turn and feel pretty good. Every once in a while I would flop and sputter; often I felt like an errant bottle rocket, squirting all over the lane. One thing I have to figure out is my breathing going into the wall. Because my open turn has accustomed me to getting a quick breath at the wall, I would neglect to breathe then come out of the turn with my lungs bursting (or so it seemed) looking for that breath.

    I liked doing the 50s, though they were slow, because I only had the one flip. The 100s were challenging because I had to maintain that concentration for 3 turns. I'm hoping it gets better. I guess it's like anything, it will take a lot more practice.
    Categories
    Uncategorized
  10. DOUBLE Thu Oct 4th, 2012

    by , October 4th, 2012 at 03:45 PM (Ande's Swimming Blog)
    DOUBLE Thu Oct 4th, 2012

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob


    Warm up
    assigned 500
    did 250 or 300

    Main Set

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 on 1:10

    200 easy

    10 x 100 on 1:08
    made it

    50 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/20122

    by , October 4th, 2012 at 01:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 25 sprint kick :40
    1 X 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00 #4 on 2:00
    Two rounds

    3 X 200 broken 6:00
    Fast. Broken :10 at 100

    WARM DOWN: 4 X 50 EASY 1:00

    4100Y
    Categories
    Swim Workouts
  12. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish


    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Categories
    Swim Workouts
  13. 10.04.12 - Thursday workout

    by , October 4th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular.

    SCY

    700 Warm up

    100 IM - 1:30, 100 Free - 1:30
    100 IM - 1:25, 100 Free - 1:25
    100 IM - 1:20, 100 Free - 1:20
    75 IM - 1:15, 75 Free - 1:15
    75 IM - 1:10, 75 Free - 1:10
    75 IM - 1:05, 75 Free - 1:05
    75 IM - 1:00, 75 Free - 1:00
    50 Stroke - :55, 50 Free - :55
    50 Stroke - :50, 50 Free - :50
    50 Stroke - :45, 50 Free - :45
    50 Stroke - :40, 50 Free - :40
    25 Stroke - :35, 25 Free - :35
    25 Stroke - :30, 25 Free - :30
    25 Stroke - :25, 25 Free - :25
    25 Stroke - :20, 25 Free - :20
    25 Stroke - :15, 25 Free - :15
    100 Easy

    10 x 75 Kick - 1:30

    10 x 50 Pull - :50 (2 Easy/2 hard)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  14. Monofin Fun turns into Bicep Cramping

    by , October 4th, 2012 at 07:30 AM (Mixing it up this year)
    Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch...

    Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim

    8x25@1:00 shooters w/monofin
    200 streamline kick on back w/monofin
    4x50@1:15 fly descend w/monofin went :37, :36, :33, :31
    200 streamline kick on back w/monofin
    2x100@3:00 fly w/monofin went 1:16 and 1:13
    this just felt so good even when I was tired

    200 EZ
    500 Free every 4th lap choice of drill

    total 2700 yards
    Categories
    Uncategorized
  15. Wed, Oct. 3, 2012 7:00-9:00pm

    by , October 4th, 2012 at 12:56 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free
    16 x 50 Kick w/ board @ 1:15 Odds Dolphin, Evens Breast


    5 x 200 IM @ 4:00 Desc. 1-5
    (went 2:35, 2:30, 2:26, 2:22, 2:20)
    Jared was behind me by a bit on the first 4, and on #5 he blew by me in the breaststroke leg...We ended up racing side by side the final 50, so he must've been under 2:15 on the last one. ...way to equally descend it buddy!


    16 x 25 Kick w/ fins @ :50 Odds Core Kick, Evens SDK no breathers


    Pull Set: (:30 rest between each)
    500 Free, 400 Free, 300 Free, 200 Free, 100 Free
    • set a pace on the 500(e.g. 1:10s/100), on the 400 your pace must be faster, on the 300 - faster than the 400, etc. till the 100 is a blast all out.
    • went 5:50 (1:10s)
    • 4:37 (1:09s)
    • 3:20 (1:07s)
    • 2:08 (1:04s)
    • 1:01
    16 x 50 Swim with fins @ 1:00 (did Free)
    Odds EZ, Evens FAST! I was dead and my fasts weren't very fast.

    4 x 25 Sprint @ 1:00, 1 each stroke IMO

    200 EZ and out

    ----------------
    5200 Yards
  16. Stroke day

    Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following.

    500 done as
    -25 back
    -25 V sit scull
    -25 breast
    -25 free DPS

    14 x 25 kick w/fins @ 45
    -odd dolphin w/arms out of water
    -evens dolphin on belly underwater

    4 rounds of
    200 stroke cruise r/15
    100 stroke sprint @ 2:00
    100 free cruise r/15
    50 stroke sprint @ 1:10
    50 stroke EZ
    Rest 60
    Odd rounds bk, evens br

    4 x 150 @ 3:00
    -100 free build , 50 stroke sprint
    -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely.

    200 w/d

    3650 scy

    So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
    Categories
    Uncategorized
  17. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  18. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
    Categories
    Uncategorized
  19. Tuesday, 10/2/12

    by , October 3rd, 2012 at 06:28 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
    Categories
    Uncategorized
  20. Workout & Chelsea Piers (NY) passports to give away

    by , October 3rd, 2012 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I have 4 passports to Chelsea Piers that expire 10/28/12. Bowling, ice skating, health pass, batting cage.

    Any of you able to use these? Swimsuit Addict , gtpy03, Chaos, Quick? I 'won' them at a silent auction, but never made it to the city and would be happy to get them to someone that someone might know that could put them to use. Let me know

    ===============


    Bench press: 10x65, 10x115, 5x125, 3x130
    Leg extensions: 10x30, 10x40, 10x40
    Back extensions: 3x10 with 5#plate

    Got home and did 3x10 "_____" where you lie on the floor, put your hands up on the kitchen table, then pull up (kinda like a upside-down pushup). I know there is a name for this ...

    Then cool-down with some mint chip ice cream in the hottub x 15min.

    Updated October 3rd, 2012 at 09:38 PM by rxleakem (Add lifting info)

    Categories
    Strength Training and Dryland Workouts , NSR