Yesterday at the YMCA I noticed the heat was off in the pool, which didn't bother me so much because the temp was still probably around 75-78... just about perfect really. Today the temp was much colder. If air temp was around 70, the water had to be in the 60s. OK, maybe low 70s, but it was painful getting in in that dark natatorium (amazing how much warmer 70 feels when you're headed into a sunny outdoor pool!). The age-group kids finishing up their practice as I was starting were complaining about it, so I knew the first few laps were going to be on the chilly side and that I'd better keep moving if I wanted to retain my body heat. I had planned a bunch of drill anyway, so I just did everything continuously.
3500 SCY/65 mins
5 x thru
--100 kick w/ board
--200 pull w/ buoy
My kick is feeling stronger and my back stroke is pretty relaxed. Overall I feel a lot stronger now than I did even at the beginning of last week. I'm pretty psyched about getting through 3500 in only 65 minutes even though 500 was kick (no fins) and 1000 was backstroke.
1200 warmup with fins
4 x 50 fr with fins on 3:00 (29's)
2 x 50 fr with fins on 1:30 as 15M fast / 35M easy
40/10/4 deadlifts with 135/185/235lb (on smith rack)25 DB snatches with 35'sstiff leg deadlifts
Legs started to fade quickly during the swim. I am exhausted today, plan to just stretch this evening.
explosive leg extensions, 105 x 3 x 15
seated row negatives, 80 x 3 x 8
rear delt flys, 60 x 3-4 x 8
skull crusher + straight leg raise combo, 40 x 3 x 12
cable twist w/yoga ball, 30 x 3 x 8 each side
saxon side bends w/plate, 3 x 15
kneeling ab crunches, 140 x 3 x 12
straight arm dips, 75 x 3 x 25
hip abductors, 110 x 4 x 5
?? something else, can't remember
Too tired to go to yoga.
Monday: Swim/SCY/Solo @ Pitt
100 chest press fly
30 x 25 w/fins @ :30
-- SDK to 15m+ on belly
30 x 25 w/fins @ :30
-- SDK to 15m+ on back
8 x 50 free w/paddles @ 200 pace @ 1:00
8 x 50 back w/paddles & fins @ 1:00
I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 75 1:15 1:10
3 X 100 KICK 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.
8 X 25 sprint kick :45
10 X 100 2:00
#2-10: 50 fast + great turn and breakout/50 easy
6 X 200 2:40 or 3:00--Pull
#1-5: negative split
#6: swim down
After church yesterday I went to the nursing home for the service there, then stayed home for the night. There was a concert a couple of towns east from me, but the snow made a return and I decided to stay put. I was able to catch up on some reading for class, and get in two shoveling before hitting the pool this morning for an easy swim.
200 free/200 back/200 im drill
600 Shark Swim
100 easy and out
(Solo/Rec/1300 yds/25 min)
I will miss town meeting day today sure to work, but will hit the voting polls tomorrow morning before work.
I had a fun weekend watching my daughter swim at her meet. Unfortunately as an 11 year old she is still some way off her 11/12 TAGS. Times but had a great season despite all her challenges and get 4 more best times this weekend. I even managed to get a nap yesterday afternoon.
This morning was a longer distance aerobic workout and it was tough. I did not have my mojo today and everything took more effort than normal. I suspect the last week of strange schedules and weather related delays played into how I felt today. Fingers crossed this week will be more normal.
400 free with snorkel
6x50 catchup on :45
10x300 pull with paddles on 3:30
12x75 back kick with fins on 1:05
10x50 two turn 50s focusing on tight turns on 1min
I started out at 3:10 on the 300s and descended to 3:06 by the last round but this felt quite tough today as opposed to hitting a rhythm and feeling good throughout as I have done before. I worked the kick set pretty hard and was coming in on :43s. The two turn 50s I was pleased with my turns and actually felt good going over tight.
7 weeks til Nationals! Hard to believe it's March already.
This was a good one, thank goodness for my Garmin counting for me.
4xrest 1:30 between each set
5x100@1:30 free w/paddles & bouy Round1 held 1:29, Round 2 held 1:27, Round 3 held 1:25, Round 4 heald 1:23
500 free kick w/zoomers moderate
500 free EZ
Total 3500 yards