View RSS Feed

The Labours of SwimStud

Plagued by niggly aches...

Rate this Entry
I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique.
Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm.
Also, Fort's workouts are working for me.

Warm up:


400 swim
300, alternate 50 drill 50 kick
4 x 50 double torque drill w/paddles @ 1:30
100 scull

50 EZ

Main Sets:

12 x 50 @ 1:15
25 up tempo free + 25 cruise
VK until next interval
50 EZ
I thought I'd end up bailing on this but I found I got better at the VK as it went on...

2 x (5 x 100)
1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15
2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15
3 = EZ @ 3:00
4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15
5 = 100 AFAP kick @ 2:00/2:15
100 EZ after each round @ 3:00
I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins.

I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?"

Thought I'd add my somewhat typical Wednesday Dryland routine here.
Weights

Pull-ups 2 x 8
Chin-ups 2 x 8
DB Squat 70lb, 2 x 15
DB Bench 60lb, 2 x 12
DB Decline Fly 25lb, 2 x 15
Leg Press 300lb, 2 x 30
Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10
Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step
Crunches 1 x 20
Reverse Curls 1 x 20
Stretches


Submit "Plagued by niggly aches..." to Digg Submit "Plagued by niggly aches..." to del.icio.us Submit "Plagued by niggly aches..." to StumbleUpon Submit "Plagued by niggly aches..." to Google

Updated May 16th, 2012 at 04:50 PM by SwimStud

Categories
Uncategorized

Comments

  1. pwb's Avatar
    I'm asking this, "Why are you swimming at 10pm?
  2. SwimStud's Avatar
    Quote Originally Posted by pwb
    I'm asking this, "Why are you swimming at 10pm?
    ah yeah that was unclear. I coached til 10 last night and swam this morning...easier to print out a workout than think one up when I got home last night.
  3. pwb's Avatar
    Quote Originally Posted by SwimStud
    ah yeah that was unclear. I coached til 10 last night and swam this morning...easier to print out a workout than think one up when I got home last night.
    OK, then that raises the question, who are coaching till 10 in the evening? I'm gassed by about 9pm each night, good for not much more than vegging on the couch with my 1 hour of TV per day.
  4. pwb's Avatar
    FYI -- my workouts require less writing than do Fort's -- speeds your way to bed