AM only SCY
After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am
400 swim long and EZ
4x100 @ :10 rest k/sw/dr/bld
4x25 @ :10 rest V.S.
3rd leg of 200 Freestyle Relay
Not a bad split considering I couldn't dolphin kick very fast off the walls.
Just barely keeping ahead of the GTD genie! I was worried I wasn't going to be able to get the distance in, but 33,200 yds divided by 10 workouts means only 33-3400 per practice, and I could do that in my sleep! Whew!
5 x 100 IM/stroke free on 1:30
8 x 150 IM
9 x 100 on 1:20
8 x 25 4 cycle speedplay on :30
2 x 300 Pull
My son is not a swimmer but he decided(much to my surprise and my joy) that he was going to come to the pool with me this afternoon. This was a public session as opposed to the masters workout. He played on the diving boards while I swam. I honestly think he was trying to make waves to see how I reacted which was fine by me. He had lots of fun and at the end of the day that's all that matters.
6x50 free drill
5x100 kick on 1.50
10x100 free with paddles and pull bouy on 1.20. I held between 1.08 and 1.03. Not intentionally I picked up the pace when the guy I was sharing the lane with got out. Felt good.
2x25 under water
My chest felt like jelo midway through my warm down, I guess I went harder on the main pull set than I thought. My intent was to have a fairly leisurely workout which this obviously was.
My son and I hung out for a while after the swim. We went in the hot tub and checked out the weight room, which he is anxious to use(he has one year fil he is technically old enough). We then went and grabbed a coffee together at starbucks and had a great time.
SCM at club 1350m
Warm-up12x50 on 1:03 "human paddle" sculling drill with snorkel. 13 - 14 strokes per length
100 more done really slow
Main20x25 flutter kick on 1:00 (with board). 17 of them were 22-23 seconds, 3 were 24s.
100 more of drills
50 of bk
Need to make a format for this
Updated December 16th, 2012 at 03:13 PM by __steve__
RC exercises, 15 min
leg abductors, 100 x 1 x 8, 110 x 2 x 8
good mornings, 65 x 3 x 8
explosive leg press, 190 x 3 x 12
super pullover, 70 x 3 x 20
captains chair leg raises, 3 x 20
cable twist w/yoga ball, 40 x 1 x 15 each side
altitude drops, 10
long arm crunches, 2 x 50
flutter kicks on bosu, 2 x 100
Sun Swim/SCY @ Mason:
1500 of various swim/kick/drill/pull
I did 1300 since I'm a pokey warm upper
3 x 150 moderate kick @ 3:00
2 x 25 AFAP kick @ :45
-- I did the first 150 moderate and cruised the other two.
-- went 14s on the six 25 backstroke kicks from a push
9 x 150 @ 2:40
2 IM (drop a stroke) + one choice
-- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
3 x 75 @ 2:00
25 AFAP, rest :5
-- got calf cramps on the 25s; knew I would after the aerobic set
Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.
Updated December 16th, 2012 at 09:37 PM by The Fortress