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  1. 8|27|14 drylands

    No time to swim. Have 7 weeks of vegetative growth to manicure in my back yard - it needs to be done by the holiday. Weather on the other hand is beautiful to be out in.

    Did have time for drylands this evening:

    DB bench press + pullups superset
    -25lb DB's x 50 / 10 pullups
    -50lb DB's x 15 / 10 pullups
    -60lb DB's x 15 / 10 pullups (*no rest taken thoughout 6 sets)
    rest 2 min
    -70lb DB's x 16 / 10 pullups

    3 sets of cable lat/ab crunchers (??lb) supersetted with DB lateral shoulder raises (10lb DB)

    4 sets of hack squat sled (90lb x 20 reps) supersetted with bent over lateral raises with (7.5lb DB's x 15 reps)

    3 sets concentration 30lb DB curls (x 12 reps) supersetted with leg curls (70-90-110 lbs x 10 reps)

    50 reps on seated calf machine with 150lb + 10 reps of 190lb

    Tricep pushdowns and tricep raises

    12 x 10 sec sprint + 20 sec walk
    (3:2 = run:walk distance ratio)
    (1:2 = work:rest ratio)

    Interesting to note that a little over 1 year ago I could not do DB presses too well and they would aggravate my shoulders/chest, I think it was because I was also doing them inclined. I avoid incline pressing and am still increasing reps with the 70's and shoulders feel well (at the moment)

    Hack squat is only whole leg exercise that does not hurt my back. Must use light weight for now on.

    Shoulders require super light DB's on lateral raises because they're weak and my arms are real long

    Updated August 27th, 2014 at 09:46 PM by __steve__

  2. Week 100 - Wednesday

    by , August 27th, 2014 at 07:50 PM (After a long rest)
    This morning I accidentally set my alarm for 3:30am and to make matters worse I am on eastern time and as a result I had a pretty short night of sleep. Yesterday after practice I traveled to Detroit and will be here the rest of the week. I arranged with Skip Thompson to swim with the Levonia Masters who are still swimming LCM outdoors. I really enjoyed training with the group this morning and I recognized many of the folks from my visit earlier in the summer.

    the only downside to the pool we swam in that I had forgotten about was that there is no visible pace clock so everything today was done off of how I felt and suspect I was taking 10-15 seconds between swims.

    Warm up
    400 free with snorkel
    6x50 catchup
    300 free with snorkel

    Main sets
    5x100 pull with paddles
    400 swim
    2x200 pull with paddles
    6x100 swim
    12x50 build

    Warm down
    200 easy

    Total 3700LCM
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-08/28/2013

    by , August 27th, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    4 X 25 sprint kick :45
    1 X 50 swim 1:00
    4 x 25 swim--sprint-- :30 #4 on 1:00
    Three rounds, all choice.

    5 X 200 3:00 2:40
    1 X 100 EASY 2:20 --
    Two rounds, swim or pull.
    Negative split all 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. A bit of breaststroke today

    by , August 27th, 2014 at 07:21 AM (Mixing it up this year)
    Just needed something different today so breaststroke it is.

    500 free
    500 free kick w/zoomers
    200 breast pull
    200 breast scull drill
    200 accordian drill
    200 breast trying not to push the mound of water in front of me
    200 breast kick
    5x100@1:45 free w/strapless paddles & bouy went 1:29, 1:27, 1:24, 1:24, 1:23

    Total 2500 yards
    Swim Workouts