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Alex's swim journal

Brought to you by the number 4...

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by , March 27th, 2013 at 11:29 PM (357 Views)
I did 4000 yards today in 80 minutes (4 x 20:00); so the theme number today was "4" and some of its multiples. It included 400 in fly, 400 in back, and 400 in breast work.

WARM-UP(1000):
400 EZ swim on 7:30
4 x 100 IM on 2:15 (1:40-1:45)
4 x 50 fr on 1:00 (:38-:39)

MAIN (2000):
4 x 200 fr (+50 recovery) on 5:00 (2:54-2:59)
4 x 200 IM (+50 recovery) on 5:00 (3:41-3:45)

COOL-DOWN (1000):
4 x 50 fr on 1:00 (:39-:40)
4 x 100 IM on 2:15 (1:45-1:49)
400 EZ swim (7:00)

The cool-down was the warm-up in reverse, which gave me a nice sense of symmetry and closure. The 100 IMs were really only moderate pace efforts, so when you throw in the hard 50s at the end of warm-up and beginning of cool-down it amounted to about 2000 yards of pretty hard swimming. The main sets with the longer rest/recovery amount to what I hope is a good VO2max workout.

Also did some weights and core work today right after the swim (so I didn't have to get warmed up again). Since I haven't done any of the extra drylands in about a month I decided just one set of everything, 10 reps, very light weight:

CORE:
Bird Dog
Front Plank
Side Plank x 2
Flutter Kick on Back
Y-exercise
Superman (alternating opposite sides)

WEIGHTS (*w/ 15-lb dumbbells; w/ 8-lb dumbbells):
Lunges*
Squats*
Sumo Squats*
Shoulder Press*
Upright Row*
Incline Press*
Bent-over Row*
Bench Press*
Lat Pull-down (set on 6)
Chest Fly**
Reverse Fly**
Full Can**


I don't take any rests between exercises, just go from one to the other, so it didn't take but about 15-20 minutes. Next time I'll do 2 sets of each ex. and then 3, before I move the weights up again, but the weights are really light (I was doing 1 x 20 of chest presses with 30-lb dumbbells last month); but I don't feel like dealing with the soreness right now.

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