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Swim like an Orca, but faster !

29 / 30 May 09

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Friday, 29 May 09
Dryland- Lords Gym

Warm up - Plank, double leg rotation, swiss ball exercises...
Same routine with 3x15 of everything.
Finish with crunches and back extensions on ball.

Saturday 30 May 09
Folsom Aquatic Center-Sierra Marlins Masters

(morning dryland warmup, plank, rotating legs, etc...)
Warm (whatever for 15 minutes) I did 300m FR
4x 100 25 scull/25 FR :10 RI
Take best split and carry it down,
500 FR
( I skipped the 400, ops..)
300 FR
200 BK - (Just to see if I could do it, np)
100 FR

4 x 100 Dolphin Kick on back ( Did 2x100, then huge cramp in hamstring, finished with 2x100 Pull

200 w/d

2400 m

This was my first time in LCM since High school, it took awhile to get used to, but I really loved it. Got to focus on stroke.

Just needed to add that the primary group was the Seniors, they were about 20-25 strong and the Master's group,
was about 7.
The workout was just posted on a whiteboard, Coach Jeff, who was filling in for Coach Darin (getting married today) just answered questions. So it was basically a read and do workout. I picked the slow lane which wasn't very wise, as I could have been comfortable in the fast lane.

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Updated May 30th, 2009 at 08:21 PM by EricOrca



  1. tjrpatt's Avatar
    Yes, a new LCM devotee!!! I hope.
  2. Donna's Avatar
    It is great to get into the swim of Long Course. I used to hate it but love it now. It really does grow on you.
  3. EricOrca's Avatar
    LCM does rule, however my BF and IM will need some hard work!