First practice of the new year for my Masters group and we did our annual 50 x 50s on :60. I did... 400 warm-up :60 swims as: 5 x (4 x75, then 3 pairs of 50s: kick, back, free) Extra 50 at the end. [Masters/Rec/3450 yds/60 min] ========================== Everybody looks forward to this workout each January, and my game plan was to up the yardage a little bit with the 75 and I was able to make it free to them throughout the set. As in years past, I set up my phone in a portable speaker so that we had some tunes blasting while waiting on the wall, this year I swam with Jim, Greg, Libby, Sean, Rebecca and Melissa.
Updated January 6th, 2019 at 11:28 AM by rxleakem
PM Weights @ LRRC PM SCY w/ Trip @ LRRC Weights: 3x8 pull-ups 3x10 DB shoulder press (15#) 3x10 DB S-arm bicep curl (15#) 3x10 DB tricep extension (15#) 3x10 DB S-arm row (15#) 3x10 DB bench press (15#) 3x15 hip adductor (50#) 3x15 hip abductor (50#) 2x (3x10) DB "empty cans" (5#) Swim: 400 BK odd 100s: normal BK flip turns even 100s: crossover turns (practicing for my I.M.) 4x100 @ 1:30 pull w/ SP + SNKL 2x200 @ :20 rest FR kick w/ BD 34x75 @ 1:00 10 - FR swim 4/6/2 turns 10 - FR kick w/ fins + BD 10 - FR 3-2-1 breaths per 25 pull w/ paddles 4 - D1-4 w/ 4/6/2 turns (:50, :48, :45, :43) 250 EZ Total: 4000
Updated January 5th, 2019 at 11:22 PM by Calvin S
Saturday, 1/5/2019 Garage Workout Warmup - barbell warmup, OHS up to working weight 10 supersets - 1 OHS 225# 15 RKBS 53# 10 v-ups Not for time, just moving more or less constantly. Very sore from Tabata yesterday, was tough to get moving but glad I did.
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