Thursday, May 12
by , May 12th, 2011 at 11:06 PM (1802 Views)
Drylands:
RC work
standing barbell shoulder press, 50 x 5 x 5
-- Never done this before. They got easier as I went along. Can this be an alternative to bench pressing in the "push" category?
seated row negatives, 80 x 3 x 8
deadlift singles, 145 x 6
tricep press, 50 x 2 x 8
back extensions, 25 x 1 x 15
--- Hamstrings were sore from bikram and this exercise bothered them.
chin ups, 3 x 4
-- Well, I can tell I haven't done these in half a century.
box jumps, 10
altitude drops, 10
knee tuck jumps, 2 x 10
20 minutes foam roller, yoga & stretching
Swim/LCM @ GMU:
Warm up:
200 S-K-D-K-D
Main Sets:
2 x 100 free
50 tricep finish drill + 50 overkick free
4 x 200 kick w/fins @ 4:00
50 flutter kick w/board
50 fast dolphin kick on back
50 backstroke kick
50 flutter kick w/board
-- Went 2:36, 2:34, 2:32, 2:32, not bad for LC.
100 EZ
9 x 100 @ 2:00
3 x 100 25 fast fly + 75 easy free
3 x 100 25 fast back + 75 easy free
3 x 100 25 fast breast + 75 easy free
-- On the 75 free, I did a 25 back kick after the sprint so I could catch my breath and then a 50 free.
--- Speedo and I agreed that "easy free" doesn't seem so easy in LC.
50 fast stroke from a dive
-- I went fly with fins from a push. The coach must have given me a serious roll start b/c I saw 28 on the clock. I did, however, cheat and stay under for about 20 meters after the push.
50 EZ
6 x 100 pull @ 1:35, 2nd & 5th ones fast
-- I did them all mod speed, 3 pull & 3 kick -- was all tuckered out.
50 EZ (instead of 200)
Total: 3700 m
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Commentary:
Enjoyed the workout. Didn't feel as much like I was swimming in open water during the warm up and felt pretty strong until the last 6 x 100 set.
The Charmer was extra charming tonight. He is a "purist" and believes in the "integrity of the set" (even though he won't use equipment when it's assigned). His "times" are about "what is on the GMU record board," his brother is going to beat Kirk Nelson in some OW swim with salmon in the name, and he is hoping to swim his college times (really?) and loves to talk about them. At some point, fortunately, I had the opportunity to fill him in a tad on Speedo's speed and defend our one team breaststroker. Despite swimming in the same lane, he hasn't even asked what my name is. Sheesh!









