by, November 22nd, 2011 at 09:06 PM (1623 Views)
On Monday, our last workout before the school break, I gave FISH the Turducken Workout as designed by the always clever Swimsuit Addict. It went like this:
(I missed warm-up by showing our 1st place trophy to our Coach and getting an earful about how his high school girls could swim 100 fly in the time it took me to swim 50 fly. Yup, may be so, but they don't have a trophy!)
A turducken workout is to stuff a 50 of one stroke into the middle of a 100 of another stroke, then stuff that into a 200 of yet another stroke.
4 x 350 @ :30-:40 rest interval
1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
Kick set: 7 x 100 K @ 2:00
400IM/200IM/100IM turducken kick set:
100 FLY, 100 BK, 50FL/50BK, 100 IM, 50BR/50FR, 100 BR, 100 FR
It took the lanes some time and chatting and debating to figure out how the whole thing worked, and I completely understand procrastination in the face of a 100 fly. As for me, I was still recovering from the meet, so I didn't finish a true turducken. I did the vegetarian version and mostly swam freestyle. But maybe I'll have leftovers sometime next week an go for it again!
Later in the day, my buddy and I hit the gym:
Bench Press - 65 pounds, 4x10
Squats - 105 pounds, 3x10
Deadlift - 95 pounds, 3x10
Shoulder Rolls - 5 pounds, 2x15
leg lifts - 1x50 each side
Plank - held 45 seconds, then 30 seconds
Rotator Cuff 5 pounds, 1x15 each side
To build some endurance, I'm changing the weight to more reps, fewer sets, and starting the weights out a little lighter as I make that change. Today, I mostly felt that lifting in my back, I think I got the most out of holding that plank many seconds beyond my comfort zone.
Tomorrow, I'm going to see if I can get to the pool and figure out what all this 30x100 nonsense is all about!