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__
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.
400 free with snorkel
300 free with snorkel
5x100 pull with paddles
2x200 pull with paddles
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
Just needed something different today so breaststroke it is.
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