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After a long rest

Week 50 - Saturday

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Today was real pleasant surprise after yesterday's malaise. I woke up feeling better but not back to normal. I went to bed around 7.30pm last night so got about 10 1/2 hours of sleep. Today's workout was not our normal warmup and I felt great on the warmup and this feeling carried through the whole workout. I seemed to have good energy levels throughout the practice . After the swim workout three of us did some circuit weight training which was fun. My hope is to swim 6 times a week and lift 2-3 upto our taper meet in Dec/Jan and then adjust as needed.

Warm up
16x50 free on 45

Main sets
12x100 pull with paddles on 1.10
100 easy
6x100 kick on 2mins
4x(2x50 free on 30, 50 back on 35, 50 on 1.30)

Warm down
400 easy

Total 3800scy

Without intentionally doing this I dropped from 35s on the first 4 to 30s on the last 4. The 100s main set I felt really good and opened with a 58 and held 56s for the next 8 and then went 55,55,54. This was by a long way the best set of 100s pull I have done. The 100s kick most people had fins, I swam without and tried using them as my target to stick with, and held 1.25s on the first 5 and then went 1.21 on the last one. The set of 50s was fun and I held 27s on the 50s on 30 free and then went 32-33 on the back. I felt great!

After the warm down we did weights as follows:

4x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

If only I felt like today all the time!

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Updated September 14th, 2013 at 12:42 PM by StewartACarroll

Categories
Swim Workouts

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