Narrow Escape, Tues., March 5
by , March 5th, 2013 at 05:23 PM (425 Views)
Dryland:
RC/scap ex, 15 min
explosive leg press, 195 x 3 x 12
fast free punch on cable machine, 40 x 3 x 30
straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
skull crusher, 50 x 3 x 8
extreme angle iso squat w/20 lb kettleball, 5:00
knee tuck jumps, 10
standing long jumps, 10
med ball slams, 10
flutter kicks on bosu,100
Captains chair leg raises, 2 x 20
power wheel roll outs, 15
power wheel pike ups, 15
Recovery Swim:
600 various
8 x 50 w/agility paddles @ :15 RI
-- 25 scull + 25 alternate free and back
50 EZ
8 x 25 back shooters w/MF @ :40
25 EZ w/board @ :40
8 x 25 back shooters w/MF @ :35
25 EZ kick w/board @ :40
8 x 25 belly shooters w/MF @ :40
25 EZ kick w/board @ :40
8 x 25 right side shooters w/MF @ :40
25 EZ kick w/board
100 EZ
Total: 2050
----------------------------------------------
I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.
We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.
I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.








