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  1. Thursday 2/21/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Recovery"


    1x8/2x12 DB shoulder press (15/30/30#)
    1x8/2x12 DB S-arm bicep curl (15/30/30#)
    1x8/2x12 DB tricep extension (15/30/30#)
    1x8/2x12 DB S-arm row (15/30/30#)
    1x8/2x12 DB bench press (15/30/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)


    700 swim every 4th 25 scull w/ SNKL

    15x100 @ 1:30
    5 - FL kick H.A.S. w/ fins + SNKL
    5 - breathe every 4 pull w/ SP
    5 - FR kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
  2. 2|21|19 lcm

    by , February 21st, 2019 at 08:46 PM (Blog)
    Another week out of pool while in middle of trying to get started on a schedule. This time was from influenza A. 4 days of fever (at 101.8į I would drop a few advil). Also had to avoid pool a month ago - I had to get 7 stitches in my leg (do have a gnarly pic).

    Shoulders on otherhand, still seem to be tolerating the pool.

    I am free of the flu, except lingering upper respiratory effects. But as of today I should be 24hrs beyond period of transmitting.

    100 fr
    100 br
    1200 kick with surf fins and snorkel
    100 fr

    Iíll start swimming harder when Iím ready to. My only concern with the approaching meet is how I handle entering water from the block. Felt a little scary from the side of pool earlier, but the streamline arms feeling stronger than then

    Actually feels good going to meet once without any expectations or stress

    Updated February 22nd, 2019 at 12:54 PM by __steve__

  3. 2/21/19 Workout

    by , February 21st, 2019 at 08:49 AM (Swimming Through Jello)
    Thursday, 2/21/2019 Pool Workout

    Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{75 25 fr/25 fl/25 fr 1:20
    100 25 fr/50 br/25 fr 1:40
    125 25 fr/75 bk/25 fr 2:00
    1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
    Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

    6x50 dr/sw ez 1:00

    2x{4x25 :30 "afterburner"
    100 ez 2:00}

    "Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall


    Updated February 25th, 2019 at 09:11 AM by JPEnge