Week 52 - Friday
by, September 27th, 2013 at 08:18 AM (435 Views)
Last night I was ditched by my son in favor of playing with one of his school friends. I still lifted and it gave me a chance to change my lifting based on feedback from my coach. He wants me focusing on power, and wants circuits to be 10,8,6 reps, with a good starting weight, max and fail weights.
5 minute vasa swim bench warmup
3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)
10 minute vasa swim bench warm down
On the the last circuit I was failing at rep 4 or 5, stopped and finished the sets. I was shaking pretty bad at the end.
Today I was incredibly stiff, but luckily loosened up after the warmup. We did some much shorter sets today with more intensity which felt good.
400 free with snorkel
6x50 catchup on 45
8x100 kick with fins on 1.25
3x(2x100 on 1.05, 1x100 back on 1.10 back, 50 free on 1min)
10x100 free with fins on 1min
3x100 from blocks AFAP on 3 ins
I felt ok on the first main set and held 1.01s on the free, 1.07 on the backs. The fast fin set was tough as usual and I made 7 before missing. My arms hurt so bad. I finished the set out after 30 seconds rest. The 100s from the blocks were fun and despite jello arms I swam surprisingly well. I went 53,52, and 51. My coach kept telling me he wanted 49(he has high expectations). Considering I only went 50.x at Spring nationals this was awesome. I think I will swim a good 100 in this next taper. My coach said my stroke looked strong but needed to tighten my turns and get over quicker. I am pleased with how I am swimming right now. My 1 year back in the pool anniversary is Monday. I am tempted to swim in the shorts I wore last year but I am afraid I won't be able to keep them up on my waist which could be quite embarrassing