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aztimm's training blog

Wed Oct 21

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by , October 22nd, 2009 at 01:51 AM (277 Views)
Made it to swim this morning with the team, ASU Rec Center, 6am, SCY
--around 600 warm-up choice
all of the main set supposed to be at 30 sec rest, from the last person's touch. but the lead guy seemed to just go when he felt like; even when I was 3rd (of 5), a few times I only got 5-10 sec rest. so much for following set intervals
3 x 400 @ :30 sec rest, 2 fast/1 moderate
3 x 300 @ :30 sec rest, 2 fast/1 moderate
3 x 200 @ :30 sec rest, 2 fast/1 moderate
3 x 100 @ :30 sec rest, 2 fast/1 moderate
200 easy warm-down

even with limited rest, I managed to pull off some half-decent 100s, a 1:10 for one and 1:12 for the other. a longer workout than normal.


then stopped by the gym on the way home:
Treadmill: 3.14 miles, 28:39, 358.0 cal, avg pace 6.6 mph. Did usual 2 min warmup, then got into a jog at 5.5 mph. Got as fast as 7.5 mph/ 8:00, but goal today was to hold that for 3 min. I did 3 miles in almost exactly 27 min, including warmup, so not horrible.
Step ups, low stool: 3 x 12, with each foot leading/holding
Stool jumps: 3 x 12
Ladder drills: all 4 drills x 2
Flex fitness standing calf: 3 x 75, plus 6 heel raises before and after each round
Precor leg sled: 3 x 12 x 100/both legs, 3 x 10 x 40/ each separate
Pullups: (neutral grip). 10, 10, 9
Leg raise: 3 x 15
Plank: 1 x 2 min

My ankle isn't at 100%, and not even what it was last week, but it has been much worse. On a scale of 1-10 with 10 the worst, I'd say it is 2 to 3.

Ladder drills are (using a flat ladder on the floor):
#1 each foot inside each square, forward to end, turn around, then back
#2: same as #1 but sideways, down one way, back the other
#3: forward, but taking the left/right foot out while going forward. the guy at PT called it, "The Ricky Ricardo dance."
#4: sideways, going both up and down from top to bottom of the ladder
Between that, the step-ups, and the jumps, both ankles are getting much more stable. Don't necessarily have to do this all the time, but I'd say at least once a week.

Have some interesting stuff planned for tomorrow...look for my blog entry tomorrow night.

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