Swim + Lift, Friday, Mar. 6
by, March 6th, 2009 at 08:34 PM (2480 Views)
Felt pretty good today. Don't know if I'm getting used to the weights, or it's the effect of post-workout gatorade imbibement, or the fact that it's sunny and amazing outside. Swam first today, not too arduous a workout. Like Patrick, I decided to steal/modify one of Tall Paul's sets today.
Swim, SCY, solo:
750 variety warm up
12 x 25 UW shooters w/MF
4 belly, 4 left, 4 right
Backstroke Anti-Bleeding Set:
10 x 50 backstroke @ 1:00
Brought my nose clip today. It's the TYR one. It didn't fall off! The difference was pretty significant. I can go much further with less distress with the nose clip. I could also SDK on my back instead of staying on my side for awhile to attempt to avert bleeding. I was doing these easy speed backstroke, but judging from my times, I'm fastest with nose clip + back SDK. I could also go deeper on the SDKs because I wasn't terrified of running out of air halfway to the surface. So this may be the way to revive my backstroke SDKs that have been pathetic lately. However, I do think it will take some time to accustom myself to the nose clip ... and I'm having trouble envisioning how it stays on at the start. But this can all be worked on, I guess.
Modified Tall Paul Set:
4 x 200 kick w/MF, descend @ 3:00
started at 2:19, descended to 2:11
4 x 100 free @ 2:00, done as:
75 cruise/25 power kick
25 cruise/50 power kick/25 cruise
25 power kick/75 cruise
50 cruise/50 power kick
4 x 50 @ 1:00
all 4 strokes, 25 build swim/25 SDK
(really hard to build into the power SDK ...)
(forgot to put my nose clip on for backstroke, and got nowhere, comparatively, off the turn)
4 x (25 AFAP free + 25 EZ)
(free felt very strong )
How many strokes does it take to get up to full speed on sprint free? I think it takes me 4-5. Seems like it should be less?
standing lat pulldown, 130 x 2 x 10 (up 10 lb)
alternating hammer curls w/DBs, 20 x 2 x 10, each arm
calf raise/press, 150 x 3 x 15
total ab machine, 120 x 1 x 10, 130 x 1 x 10, 140 x 1 x 10 (must've been underperforming on these previously)
incline crunches, 2 x 25
russian twist w/med ball, 2 x 50
external rotators for RC, 10 x 2 x 15, each arm
med ball crunch, 2 x 25
back extensions w/25 lb weight, 25 x 2 x 15
goblet squats, 30 x 2 x 15
front lunges, 12.5 x 1 x 15, each leg
(These really bothered my hamstring/groin area, so I stopped. I think from shirking leg curls and adductors and such, this area of the bod is relatively weak.)
cavic fly exercises, 3 x 2 x 25
Is there any protocol about rest between sets?
Is it really necessary to do abbductors/adductors and curls/leg extensions? If you're squatting, leg pressing, deadlifting, etc.?