Week 80 - Saturday
by, April 12th, 2014 at 10:56 AM (498 Views)
I arrived back in Dallas at about 11pm last night and was in bed around midnight. I learned a big lesson when I got home; never give your wife a kiss when it's dark after being away for a week. I bent over to give her a kiss and she woke just as I was doing it and screamed so loud she woke the dogs and the kids. I was surprised she did not slug me. When she got over the fright she asked what I was thinking and despite my best efforts my explanation sounded like the disaster that did occur. The thought was well intentioned.
This morning came way too early and I felt very tired and stiff in the warmup but loosened up as the work out progressed and had an awesome set of 400s pull and a couple of pace 100s today. The pool was setup LCM today.
600 free with snorkel
12x50 on 1min with fins swum as far as possible under water and sprint the rest of the way
10x50 free on 40 pace
4x400 pull on 5mins(yes this is correct)
2x100 on 1.30 holding 400 pace.
Total 3800 LCM
On the 50s under water and sprinting with fins I loosened up and was holding 30s. The pace set I was holding 35s. When I heard the send off times on the 400s I just about choked and was given the option to go on a slower send off but decided to try it just to see how well I could do. I was really happy with how I did and felt on this set going 4:43,4:44,4:42,4:40 This is quicker than I swam 400s pull last summer and I think bodes well for a good summer of fast swimming. On the 100s pace I held 1:05s on both and despite them hurting I was very pleased.
After swimming we lifted and did our normal 3 rounds with 10,8 and 6 reps per round going from 80%, max and fail in terms if weight.
3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside, lower back extensions)
I finished with 7mins on the Vasa trainer which I always find difficult.
A good workout. I plan on sleeping today.