Tuesday, July 28
by, July 28th, 2009 at 05:05 PM (875 Views)
bench press, 50 x 3 x 8
HS hi row, 70 x 2 x 10
prone scapular scrunches, 2 x 25
internal and external rotators on cable machine, 10 x 3 x 15, each arm
seated straight arm dips, 45 x 3 x 25
3 point arm extensions, 3 x 2 x 15
I'm done with all weights and core now. Will only do RC work until Nats.
Swam in hot outdoor gym pool. No backstroke attempted. Mellow recovery workout. There wasn't even a pace clock on deck.
650 swim, kick, drill
10 x 25 UW shooters
10 x 50 flutter kick w/board
16 x 25
odds = easy speed fly
evens = EZ
Total: 2000 meters
Got a deep tissue massage today. She really worked over the calves and mid back area. I blame the mid back tightness on fly.
I managed to dig up my official split request form and documentation and PDF them to Mary Beth Windrath. I'm lucky I found them, usually I don't hold onto things like that. Lesson learned. She still had had no response from the Southeastern TT Recorder. But will include my 100 back time b/c of my back up documentation. Right now, I'm tempted to not swim in the Dixie Zone region since two different TT recorders couldn't do their job. Geez.
Looks like tech suits will be legal until May 2010. Happy about that. Think FINA should regulate rather than punting. Plus, Rocket Science does not accept returns (check website carefully!). So I am the owner of the Sprinter suit, which I'll have to give a spin this fall.
Got another good night's sleep. But have been feeling groggy during the day. Hope this side effect goes away.