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Swim like an Orca, but faster !

Wednesday after Labor Day and No Swim Tuesday 9/7/11

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by , September 8th, 2011 at 02:38 AM (437 Views)
Aquasol. 5:30PM - 7:15PM
Coach Janine wrote a workout and stuck it to a kickboard.
It was the same as the JO's. lol

Warm 2x100FR 200IM drill, 100K, 100P (600)
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2x200 IM Kick no/brd RI :15 (400/1000)
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10 x 50 FR Fist Drill / High Elbow Drag drills on 1:00 (500/1500)
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6x200 IM 1.Normal, 2.Medley (BK,BR,Fly,FR),3. Backwards. repeat.
on 4:00. Last 2 I pulled, my right hip started reminding me it was there.(1200/2700)
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4x50 Sit on board BR / Kick BR (200/2900)
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4x50 Scull drill on 1:00 (200/3100)
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10x75 K with fins, 2 FR, 2 Fly, 2 BK, etc. (750/3850)
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4x25 FR Sprint on :30 (3950)
100 cool
4050 scy

I was in the gym yesterday, but avoided all leg exercises. Got a lot of pull downs in and working on the incline sit-up bench, can only do 3x10.
My hip ligament pain has subsided, thought it was a thigh flexor, but noticed a "crack" noise when I got up from sitting a long time and the associated pain. It doesn't hurt to get in the car or do flip turn's, however I'm not pushing it. Glad I was able to do some normal swimming, yet my arms felt like lead from yesterdays weight workout.

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