Monday, June 18
by, June 18th, 2012 at 04:02 PM (1570 Views)
10 x 25 shooters on back w/fins @ :40
5 x 50 caterpillar fly drill @ 1:10
3 x 50 torque drill w/paddles @ 1:30
3 x (5 x 50 w/fins) @ 1:30
round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
round 2 = breast, 4/5/6/7/8 strokes fast
round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
-- did a 25 AFAP on the last one, high 8-9 flat
50 EZ between rounds
-- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
-- wanted to do one round free but my shoulder hurt
1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
-- 29 high 30 flat
-- was pissed at myself that I spaced out and only did 14 SDK on the second 25
1 x 50 AFAP backstroke from the blocks, rolling start
-- 28 high-29 flat
1 x 50 AFAP dolphin kick w/board & fins
-- 24 high
30 minutes RC/scapula exercises
I took the main sets from Workout #5 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20856"]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.
I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.
I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!