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After a long rest

Week 51 - Wednesday

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by , September 18th, 2013 at 01:13 PM (378 Views)
Last night my son and I once again headed to the gym and we did some circuits and then I finished with 10 mins of swim bench and he decided to do 10 mins on the elliptical. We did 3x(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.

i was really tired after this and did not have a great night of sleep so did not have high expectations for today's workout. To my pleasant surprise I felt good the entire workout.

400 free with snorkel with new nose clip
6x50 catchup
6x100 kick on 1.50

Main set
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
200 easy
10x50 swum as 12.5 streamline kick, 12.5 swim,12.5 streamline kick, 12.5 swim
8x100 IM on 1.30 aerobic rerecovery

Warm down
100 easy

Total 4400scy

i held 1.04s down to the 100s on 1.05 and then dropped to 1.02s and did a 1.01 on the last 100. I was really pleased with this and felt long and strong throughout.

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Swim Workouts


  1. pwb's Avatar
    Sweet swimming, especially after a night of weights. You remind me that I need to get back to lifting more than my espresso cups.