Ambulatory but no AFAP, Tuesday, March 31
by, March 31st, 2009 at 04:06 PM (1122 Views)
Well, it's been a rough 3 days with this cold/flu bug. Was supine most of the time. This is the first time I've gone 3 days without exercise in a loooong time. I usually rush back too quickly and possibly end up extending the illness. This time, I decided to try more rest. Feel better today, but still have a cough, some wheezing and no energy. Certainly throws a wrench in my "train like crazy for 3 weeks" plan. I think it'll take me a couple more days to fully recover. I despise being sick -- very common reaction, I'm sure. Upper back soreness is gone, but my shoulder feels twingey -- too much laying around!
Went to the pool for a short workout today. Oddly, when I'm under the weather, it's easier for me to kick than swim, so I did a lot of kicking.
700 variety warm up
20 x 25 UW back shooters w/nose clip + MF,
alternate pretty fast & easy speed
10 x 50 dolphin kick w/board
alternate pretty fast (:28ish) & easy
Modified Geek set:
3 x (3 x 50 @ 200 pace + 10 pullouts @ 1:10 + 2 x 50 EZ @ 1:10)
4-6, IM order by 25s
7-9, backstroke kick
90 pull outs
Couldn't really do these at 200 pace. Not enough zip.
300 fartlek dolphin kick w/MF with 10-15 meter bursts (wanted to do more, but packed it in)
More Cross Fit:
Heard reports of other swimmers trying Cross Fit workouts and feeling "dead" after. Here's a couple:
1:00 intervals, 3x thru 6 stations:
#1 rowing machine
#2 heavy bag*
#3 sit up station #1 with crunches & bicycles
#5 bungee cord alternating fly/free pulls
#6 sit up station #2 with double leg lifts, single leg lifts and scissors
* Quick posted a Race Club thread last week, which noted that TRC does many boxing drills to help increase turnover in freestyle.
I wonder what the bungee cord is that is being used for station #5? Same as Ande's resistance bands or something else?
3 x thru
400 meter run
5 push ups, 10 sit ups, 15 squats
5 x for time of:
30 Glute-ham sit-ups
25 Back extensions
Not sure what a glute-ham sit up is ... Edit: Here it is: [ame="http://www.youtube.com/watch?v=BnQB_jr2T-c"]YouTube - Glute ham sit ups[/ame].
I think Hulk called these roman sit ups.
I notice a lot of people doing "chops" as part of their dryland/weight routine. Are these worth adding?