Recent Blogs Posts

PM LCM Solo @ LRRC
CORE7 post swim

600 swim every 4th 25 scull w/ SNKL
6x100 @ 1:40 k/sw/dr/bld w/ fins
odd: FL
even: FR
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

5x100 @ 1:25

4x100 @ 2:00 "Rouse 100s" w/ fins

5x100 @ 1:20

100 EZ

Total: 3100

CORE7:
- full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
- Statue of Liberty sit-ups switch at :30 w/ 10# db
- weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
- knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
- reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
- plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
- plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)

PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
TBC post swim

2x
400 swim w/ fins + paddles + SNKL
6x50 @ 1:00 k/dr/sw
RD1: 3 FL, 3 BK
RD2: 3 BR, 3 FR
2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
50 @ 1:25 EZ
5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
50 @ 1:20 EZ
5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

100 EZ

Total: 3700

TBC:

6:00 to get as many rounds and as high as possible:
- rocket push-up
- hammer curl to shoulder press w/ 10# db
- half burpee
- froggers
** start at 5x each exercise, then go to 10, then 15, and so on.
Results: made it to the 19th rocket push-up out of 20

2x
:45 weighted crunch w/ 10# db
:45 full body crunch w/ 10# db
:45 elbow-to-knee oblique crunch (switch leg/arm halfway)
1:00 REST

2x
:45 reverse lunge w/ 10# db
:45 kong w/ 10# db
:45 mountain climbers w/ floor pads
:45 kong w/ 10# db
:45 reverse lunge w/ 10# db
1:00 REST

7:00 to try and finish:
- rocket push-up
- hammer curl to shoulder press w/ 10# db
- half burpee
- froggers
** start at 20x each exercise, then go to 15, then 10, then 5.
Results: only person to finish, and with ~ :25 to spare.

PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
CORE7 post swim

1000 SKIPS
3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

10x200 @ 3:00
4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
3 - swim 12.5M kick off every wall
3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

100 EZ

Total: 3700

CORE7:
RD1 & RD2:
- plank/plank reach (RD2 w/ 10# db)
- plank rotations
- moving plank
- Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
- reverse lunge to hop
- elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
- floor wipers (RD2 w/ 10# db held above head)

RD3:
- half burpees
- reverse crunch
- weighted crunch w/ 10# db
- Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
- reverse lunge w/ 10# db above held above head
- elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
- floor wipers up and over w/ 10# db held above head

SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!

PM LCM Solo @ LRRC "Thunderstorms"
CORE7 post swim

1000 SKIPS

2x
4x150 pull w/ paddles + SNKL
RD1 @ 2:05
RD2 @ 2:00
8x50 @ 1:00 "Progressive I.M. Order"
RD1: odd FL, even: BK
RD2: odd BR, even: FR

100 EZ

Total: 3100

CORE7:

- leg raise to crunch (RD2/RD3 w/ 10# db)
- extended Russian twists w/ 10# db
- Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
- toe reach/crunch press w/ 10# db (:30 each)
- side plank w/ 10# db (RD3 w/ dips)
- half burpee (RD1)/half burpee to pop jack (RD2/RD3)
- plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!

PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
TBC post swim "Bosu Bonanza!"

Swim:

600 (75 swim/25 scull)

6x200 @ 3:00
3 - 12.5M UW kick off every wall
3 - pull w/ paddles + SNKL
1:00 REST
4x200 @ 3:10 add-on BK as follows:
#1 - 150 FR/50 BK
#2 - 100 FR/100 BK
#3 - 50 FR/150 BK
#4 - 200 BK (2:47)

10x50 @ 1:10 breathe every 10

Total: 3100

TBC:
:45 per exercise

2x
Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
Bosu push-up (L arm on Bosu ball)
Bosu half burpee (no push-up or jump)
Single leg v-up w/ 10# db
1:00 REST

2x
Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
Bosu full burpee (no jump)
Tricep kick backs w/ 2x 10# db
Single leg v-up w/ 10# db
Weighted sit-up w/ 10# db
1:00 REST

2x
Bosu push-up (R arm on Bosu ball)
Bosu full burpee (no jump)
Bosu spider-mans
Bosu mountain climbers
Bosu full burpee (no jump)
1:00 REST

"SALLY" (3:30)
Squat + squat hold w/ 25# kb

PM LCM w/ Trip @ LRRC
TBC post swim

Swim:

600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
4x100 @ 2:20 "Rouse 100s" w/ fins
8x50 @ 1:00 FR swim w/ SP

24x50 @ :50 FR
1 FAST/3 AE (:31)
2 FAST/2 AE (:31+, :31)
3 FAST/1 AE (:32-, :33, :32+)
4 FAST (:33-, :32+, :33, :33-)
4 AE
4 FAST (:33-, :32+, :32, :31+)

100 EZ

Total: 2700

TBC:
:45 per exercise

2x
ground to press w/ 2x 10# db
table top push-up
mountain climber burpees (4 climbers each leg)
straight leg raise to crunch
1:00 REST

2x
table top push-up
single leg squat (switch legs halfway)
mountain climber burpees (4 climbers each leg)
straight leg raise to crunch
table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
1:00 REST

2x
ground to press w/ 2x 10# db
table top push-up
reverse lung to high knee (switch legs halfway)
table top rotations
plank rotations
1:00 REST

"Sally" (3:30)
"Up" - weighted sit up w/ 12# db
"Down" - return to start position SLOWLY
"Hold" - sit-up position shoulder press w/ 12# db

PM LCM Solo @ LRRC
CORE7 post swim

300 swim
300 pull w/ paddles + SNKL
200 swim
200 FL kick w/ fins + BD
100 swim
100 progressive scull w/ buoy + SNKL

3x200 @ 2:50 pull w/ paddles
2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

100 EZ

Total: 3300

CORE7:
- Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
- full body crunch (RD1 no weight, RD2/3 w/ 10# db)
- sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
- straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
- half burpee w/ side jumps
- table top twists
- mountain climbers/table top jumps (:30 each exercise)

AM SCY Solo @ LRRC "You've been...thunderstruck!"
PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
CORE7 post PM swim

AM swim:

1000 SKIPS

4x75 @ 1:15 FR kick w/ BD
4x50 @ :50 FR kick w/ BD
4x25 @ :25 FR kick w/ BD

50 @ 1:00 fist drill w/ SNKL
**Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

Total: 1650

PM swim:

800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
200 EZ FL kick w/ fins + BD

Total: 3000

CORE7:
3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
-weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
- leg lift to weighted crunch w/ 12# db
- single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
- elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
- windshield wipers
- half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
- plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
1:00 REST

PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
CORE7 before swim

Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

CORE7:

RD1:
- side twists w/ band (1:00 each side)
- front punch w/ band (1:00 each arm)
- bear crawl burpees
- side plank w/ band pull (1:00 each side/arm)

RD2:
- sit up to press w/ 2x10# db
- low plank w/ alternating super man arms
- sit up to twist w/ 2x10# db
- high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
- kettle bell swings w/ 25# kb
- full body crunch w/ 25# kb
- side plank w/ rotations w/ 10# db (:30 each side)

RD3:
- side plank w/ rotations w/ 10# db (:30 each side)
- full body crunch w/ 25# kb
- standing elbow to high knee w/ 10# kb (1:00 each leg)
- high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
- sit up to twist w/ 2x10# kb
- high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

Swim:

600 swim w/ paddles + fins + SNKL

5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
50 @ 1: 30 EZ
5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
50 @ 1:25 EZ
5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

300 EZ

Total: 2500

PM LCM Solo @ LRRC
P90X post swim

400 swim (150 FR/50 BK)
100 kick FL H.A.S. w/ fins + SNKL
300 swim (100 FR/50 BK)
200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
200 swim (50 FR/50 BK)
300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
100 BK swim
400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

4x150 @ 2:30 BK k/dr/bld w/ fins
8x25 @ :30 V.S. (4 BK/4 FR)

4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
100 EZ

Total: 3700

P90X

2x
2x
:40 high knees
:40 jack-ups w/ 10# MB
:40 side shuffle (alternate shuffle with and shuffle without 10# MB)
:40 mountain climbers (hands on MB)
1:00 REST

2x
:40 goblet squat (wide stance) w/ 20# KB
:20 hold squat w/ 20# KB
:40 left lung w/ 2x 10# DB
:20 hold left lunge w/ 2x 10# DB
:40 right lunge w/ 2x 10# DB
:20 hold right lunge w/ 2x 10# DB
:40 goblet squat (narrow stance) w/ 20# KB
:20 hold squat w/ 20# KB
:40 side lunge drops left side
:40 side lunge drops right side
1:00 REST

3x
:45 L-raises w/ 8# DB
:45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
:45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB

PM LCM Solo @ LRRC
CORE7 post swim

2x
400 swim (50 FR/50 BK) DIVE every 100
4x25 @ :45 UW FL kick
4x50 @ 1:00 FR swim with overkick w/ SNKL

4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
200 SMOOTH FR kick w/ fins + BD
3x50 @ :45 @ 200 PACE (:32, :33, :32+)
50 EZ
200 SMOOTH FR kick w/ fins + BD
2x50 @ :40 @ 200 PACE (:32+, :32)
100 EZ

Total: 2400

CORE7

:30 for each exercise in a couplet
- leg lift to hip raise/pulse ups (reverse order RD3)
- in-and-outs/floor wipers + up and over (reverse order RD3)
- cross over sit-ups (switch sides at :30)
- sit-up to "heels to heaven"
- bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
- low plank walkouts (RD3 switched to low plank spidermans)
- plank rotations

PM LCM Solo @ LRRC "Short Axis of Evil"
CORE7 post swim

2x300 @ 4:35
2x300 @ 4:25
2x300 @ 4:15

10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

3x100 @ 2:30 "Rouse 100s" w/ fins
8x50 @ 1:00 FL w/ fins
odd: 25 R-arm/25 L-arm
even: STRONG swim, breathing every 4 and focusing on keeping head still
3x100 @ 2:30 "Rouse 100s" w/ fins

Total: 3300

CORE7:

Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
Incline knees-to-chest w/ arms above head*
Full body crunch*
Side plank hip dips (switch sides every :30)
Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
Side crunches (switch sides every :30)
High plank to bird-man **

*added 25# plate for RD2 and RD3
** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

PM LCM Solo @ LRRC
TBC post swim

4x w/ fins + paddles + SNKL
150 swim
100 kick
50 scull

6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
8x50 @ 1:00 BK pull w/ SP

6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
8x50 @ :50 FL kick w/ fins + BD

8x50 w/ paddles + SNKL
odd @ 1:00 swim w/ upside down paddles
even @ :40 swim w/ paddles

100 EZ

Total: 3700

Total Body Conditioning class:

2x
:45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
:45 table top push-ups
:45 "slide arm" push ups w/ floor pad on left hand
1:00 REST

2x
:45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
:45 squat and bounce (3x) w/ 15# dumbbell
:45 table top row left arm
1:00 REST
(RD2 - table top row was with knees off ground)

"Urban Assault" (3:00 continuous movement, change exercises on command)
-reverse lunges w/ 15# dumbbell above head
- side burpees (jump laterally instead of up and down)
- "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

8:00 to complete:
25 sit-ups
25 plank rotations (25 each side)
20 sit-ups
25 plank rotations
15 sit-ups
25 plank rotations
10 sit-ups
25 plank rotations
5 sit-ups
25 plank rotations
hold plank for any remaining time (I had to hold plank for 90 seconds...)

"Urban Assault"

Stretching

PM LCM w/ Blair (for warm down!) @ LRRC
CORE7 after swim

600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
4x50 @ :50 D1-4 (:39, :37, :35, :33)
4x25 @ :30 V.S.
100 EZ

2x
200 @ 2:50 1st 50 STRONG
2x150 @ 2:10 2nd 50 STRONG
3x100 @ 1:20 last 25 FAST w/ fins
2:00 REST

8x50 @ :10 rest
odd: FR kick w/ BD
even: FR pull w/ BD

Total: 3000

CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
(each couplet was :30 each exercise)

crunch/full body crunch*
toe touch*/flutter kick*
single leg V-ups*/reverse crunches
Russian twists*/sit ups*
mountain-climbers**/fire hydrants**
1/2 burpees***/table-top push-ups
plank rotations

* done with 25# plate for RD2 and RD3
** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
*** full burpees on RD3

Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

PM SCY Solo @ LRRC + P90X

400 swim
300 pull w/ paddles + tube + SNKL
200 kick w/ BD 25 FR/25 BR
100 progressive scull w/ buoy + SNKL

3x100 @ 1:50 FR kick w/ BD
200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
3x100 @ 1:45 FR kick w/ BD
200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
3x100 @ 1:40 FR kick w/ BD
200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
3x100 @ 1:35 FR kick w/ BD
200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

4x125 @ 2:00 kick in S-line w/ fins + SNKL
odd: last 25 UW
even: first 25 UW

Total: 3500

TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.

AM LCM Solo @ LRRC
PM Dryland @ LRRC "Thunder plunders afternoon practice."

AM Swim:

2x
300 BK swim
4x150 @ 2:30 k/dr/sw w/ fins + SNKL

5x100 @ 1:30
50 EZ
5x100 @ 1:25
50 EZ
5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

100 EZ

Total: 3500

PM (not) Swim:

Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

Finished with CORE7 class.

Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.

PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

600 swim
400 pull w/ paddles + SNKL

2x
4x150 @ 2:30 k/dr/sw
RD1: odd: FR, even: FL
RD2: odd FR, even BK
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :35 swim

4x50 @ 1:00 fist drill w/ SNKL
2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
100 EZ
4x50 @ 1:00 FR swim w/ tennis balls + SNKL
3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
150 EZ
4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
25 DIVE FAST
75 EZ

Total: 3900

TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

5x
:30 dumb bell bicep curl (10#)
:30 dumb bell shoulder press (10#)
:30 REST

5x
:30 push-ups
:30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
:30 REST

5x
:30 plated toe touches (25#)
:30 plated full body crunch (25#)
:30 REST

5x
:30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
:30 burpees
:30 REST

5x
:30 mountain climbers
:30 plank rotations
:30 REST

There was about 2:00 between each new set of exercises.

I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it.


Wed: Swim/SCY @ Sewy

Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in.


Thursday:

Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips

Did 3-4 miles on treadmill


Friday: Swim/SCY @ Pitt

Warm up:

400 various
4 x 25 shooters w/fins
Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better.

Main sets:

6 x 100 of something
-- I did 6 x 50 burst + cruise @ 1:30

8 x 25 fly @ 100 pace @ :45
100 EZ

Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ)

20 x 25 @ :30
-- I did them odds = back kick @ 100 pace, evens = EZ
100 EZ


~~~~~~~~~~~~~~~~~~~~~~~~~

Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...

Wed: Swim/SCY @ Pitt

Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


Thursday: off


Friday: Swim/SCY @ Pitt

Warm up:

400 various
5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
8 x 25 shooters w/fins @ :45

Main sets:

This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

2 rounds:
1 x 150 fast @ 6:00
1 x 100 fast @ 6:00
1 x 75 fast @ 6:00
1 x 60 fast @ 6:00

100 EZ


Saturday:

I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



Sunday: Swim/SCY/Solo:

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Mains sets:

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ


~~~~~~~~~~~~~~~~~~~~~~


Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.

Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 25 burst + cruise, mostly from the blocks
100 EZ

4 x (25 AFAP + 75 EZ) from the blocks

4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
-- 2 swim, 2 shooters

Total: 2250



Monday:

Drylands: 50-55 min

single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

3 miles on treadmill



Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters

Main sets:

2 rounds w/fins
20 x 25 IM order @ :45 @ 100 pace
200 EZ

10 x 25 back kick @ :40 @ 100 pace
100 EZ

Total: 2450

5 miles on the treadmill



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!