Sat & Mon, Aug. 2-4
by, August 4th, 2014 at 03:34 PM (617 Views)
kneeling ab crunch, 150 x 4 x 8
wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
lunges w/plate overhead, 25 x 3 x 15
explosive leg extensions, 105 x 3 x 15
explosive leg press, 175 x 3 x 15
good mornings, 75 x 3 x 8, 80 x 1 x 8
face pulls, 70 x 3 x 25
overhead squats, 405 x 3 x 8
Treadmill, 2 miles
We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.
Monday: Swim/LCM @ North Park
4 x (25 scull + 25 free) w/paddles
4 x (25 shooter + 25 EZ)
10 x 100 w/fins @ around :20 rest
odds = free w/paddles
evens = backstroke kick
5 x 50 fly w/fins smooth + 50 EZ
5 x 50 breast + 50 EZ
10 x 50 free w/paddles @ 200ish pace
Total: 3800 m
I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.
I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.