LCM, Sunday, June 7
by, June 7th, 2009 at 03:55 PM (910 Views)
I had the pleasure of meeting fellow blogger Katie Webb, who joined our LC practice at Mason today. It's always great to meet fellow forumites, bloggers and master swimmers. She fit right in with our team, and has a very nice looking freestyle.
25 side crunches
5 x (150 swim + 50 dolphin kick)
(I missed 100 of this)
40 elevated crunches
12 x 50 @ 1:00, IM order
8 SDKs on fly (was going 32 w/fins)
8 SDKs on back
8 breaststroke pullouts (NOT)(8?!)
16 flutter kicks on free
8 x 100 pull @ 1:30
(I wore fins, never use pulling gear.)
3 x through:
#1 25 scull/25 fast
#2 25 drill/25 fast
2 x 50 stroke @ 1:05
3 x (25 AFAP off blocks + 75 EZ)
I did 3 x (50 fast UW shooter w/MF + 50 EZ)
I pushed off on my back for 2 and went 24s.
Did one diving off side on belly and went 23
Total: 3750 meters
15 minutes hottub & ice
Chatted with a teammate about the B70s issue. He told me he had heard that B70 sued FINA.
Cheryl told me that the MAKO and GMU's college team did some 50 meter MF shooters this week. Most of the college kids who tried them went 22s. But Sean Fletcher (bound for Michigan in the fall) went an 18. 18!! Holy crap, that's fast. Not sure if they were using the finis shooter MF or the longer ones.
Unfortunately, I got home and saw that my MF had a crack in it. Not sure how it got there. So I will have to order a new one pronto.
May go to the gym later today, if I can fit it in. Will update later if I do.
Mr. Fort went on his second 60 mile bike ride with some serious cyclists this am to prepare for Savagemen. He came home and asked me when I was going to start training? WTH?
Fell off the wagon a tiny bit yesterday as we were having a barbecue and pool party for Lil Fort's soccer team. I ate a whole wheat hamberger bun, hot dog, and a few chips. Doing fine today though.
Breakfast: oatmeal, apple
Post swim snack: G2, balance bar
Lunch: tomatoe & cheese sandwich on sprouted wheat bread, watermelon, raspberries
Dinner: flank steak, mahi mahi, asparagus roasted with garlic & olive oil, tomatoes
Snack: cheese & sesame crackers
Snuck off to the gym while 2 kids were at the summer swim league pool and 1 was at a dance recital rehearsal. I just wanted to do a few weights and get in my RC and stretching. My shoulder's been somewhat finicky lately. Other bits and parts are protesting some too. (My thumb and wrist on my right hand were sore, but I stopped doing push ups and chin ups this week, and now it's fine.) I'm really overdue to go the my chiro. I won't such a long time lapse before my next visit.
tricep press, 60 x 1 x 5, 70 x 2 x 8
hi lat row, 140 x 1 x 5, 160 x 1 x 5, 190 x 2 x 8
leg press, 330 x 1 x 5, 350 x 3 x 8
wood chop squat on flat part of bosu, 35 x 2 x 15
foward lunges w/15 lb DBs, 1 x 20
incline crunches w/10 lb weight above head, 2 x 25
decline crunches w/10 lb DB at feet, 2 x 15
arm extensions, 3 x 6 x 15
prone scapular scrunches w/elevated feet and 5 lb hand weights, 2 x 25
seated straight arm dips, 60 x 2 x 25
external rotators, 10 x 2 x 15, each arm
cavic fly drill on yoga ball w/3 lb hand weights, 2 x 25
15-20 mintues of stretching
I tried one thing mentioned in Dara's Book. Her original resistance trainer Bob Cooley discovered his resistance stretching technique when he was sitting on the floor, legs in a V, touching his chest to the floor. He could do this more easily if he contracted his leg muscles while stretching. I tried this, and the second stretch did seem easier. Unfortunately, it seems like most of the resistance stretching must be done with a trainer.
Very frustrating. Ordered a TYR this week, and just got a call that they're, in fact, out of stock in my size.