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Friday Double, Jan 9

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Drylands:

rehab ex
TRX pendulum crunch, 15
TRX pendulums, 2 x 25
TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
TRX standing roll outs, 10
TRX bicep curl, 3 x 10
rope slams, 3 x 10
alternating rope slams, 2 x 25
kettle ball swings, 2 x 25
extreme angle iso squat w/DB, 5:00
elevated side bridge with hip abduction, 2 x 10 each side


10 minutes of stretching



Swim/SCY @ Pitt

Warm up:


400 (did 350)
10 x 50 kick @ 1:10 accelerate off walls
-- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
-- No, I did 4 x 50 DPS free w/paddles
50 EZ

Main sets:

6 x 25 power kick @ :45
50 EZ

7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
-- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
1 x 100 EZ

3 rounds:
4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
1 x 100 EZ

I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
R2 = 2 free w/paddles, then got out to use my inhaler
R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

6 x 25 burst to 15m then cruise @ :50
-- I did 6 x 25 breast dolphin @ 100 pace (16s)
-- bursting at the end of a long practice seem rather futile to me
200 EZ

Total: 3250



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I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

Saw this article on core training on Swimming World: http://www.swimmingworldmagazine.com...core-strength/. That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.

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