by, August 14th, 2013 at 04:54 PM (1304 Views)
I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.
spin, 75 min
RC/scap ex, 10 min
power wheel roll outs, 3 x 15
power wheel pike ups, 2 x 10
long arm crunches, 2 x 50
goblet squats, 20 x 2 x 15
bicep curls, 20 x 2 x 15
Spin, 20 min
Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.
Edited to add practice:
Swim/SCY @ Sewickley Masters
12 x (25 drill + 25 swim) @ :55
4 x 50 kick @ 1:00
4 x 50, 12.5 UW SDK each length @ 1:15
6 x through: (I used fins)
1 x 100 smooth stroke or IM @ 1:45
1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
6 x 25 @ 1:00
odds = AFAP
evens = EZ
4 x 100 stroke or IM @ 1:30
1 x 50 AFAP
-- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.
Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.