Thursday, Dec. 22
by, December 22nd, 2011 at 10:14 PM (1183 Views)
RC and ankle exercises, 15 minutes
Bike, 40 minutes
Stretching, 25 minutes
Swim/SCY @ Mason:
Warm up & Transition:
-- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.
4 x 100 build any stroke @ 1:40
-- I swam smooth 100 IMs
16 x 25 @ :40
3 shooters, 1 EZ
12 x 150
3 x 150 various free drills
3 x 150 free
3 x 150 various stroke drills
3 x 150 stroke
-- No. Instead, I did:
3 x 150 flutter kick w/board & fins @ 2:45
3 x 150 backstroke kick w/fins @ 2:30
3 x 150 flutter kick w/fins @ 2:30
3 x 150 IM (fly/back/breast) @ 3:00
-- I snuck in a couple easy 50s between set 2 and 3.
The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.
I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.
Rich Abrahams posted the attached pic on my FB wall. That girl has legs!