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10|23|13 SCM - final swim before an ENTIRE week off

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by , October 23rd, 2013 at 05:39 PM (188 Views)
Not much of one, but at least legs got blasted. I have an ear infection and the medication requires a dry ear canal

25's on 1:00 as (Fr-Br-Fr-Bk-Fr-Fr-Fk-Fk) x2

4 x 25 on 2 flutter kick 19, 19, 19, 20

Left shoulder really needs this, approaching, time off.


Since I won't be swimming, and it would be good to maintain blog momentum, I will log the dryland activity I normally don't include.

Drylands PM

WEIGHTS

  1. isolateral leg press - 4 warmup sets with progressive weight, 5th set was 11 reps with 225 each leg
  2. squat slide rack - 1 set of 10 reps with light weight done explosively
  3. calf machine - 1 set of 40 reps with 50% of stack done explosively (calves are strange muscle fibers and, for me, require lot's of reps done heavy)


RUNNING
warmed up from weights but still ran 1 minute to prepare
6 each on 2:00 sprints - 100M, 50M x 5, progressive start

  • 15's, and low 7's respectively


Don't understand how my right tricep became slightly strained from running, but it did - lol

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Updated October 24th, 2013 at 12:28 PM by __steve__

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