Drylands + TTs, Mon., Nov. 2
by, November 2nd, 2009 at 10:26 PM (1657 Views)
With all the kids home today, I was lucky to eek out an hour at the gym. Forgot my gloves again. Damn. Legs are sore tonight.
10 minute warm up on bike
bicycles, 1 x 100
broomstick twists, 1 x 25
hanging knee tucks, 2 x 20
side bends w/45 lb bar, 2 x 15
dead bugs on bosu, 2 x 25
romanian crunches, 2 x 25
overhead squats w/45 lb bar, 1 x 15
(felt a twinge in the right quad starting a second set -- probably from the plyos -- so stopped)
kneeling cable crunch, 80 x 1 x 10, 85 x 2 x 10
seated narrow grip row, 110 x 2 x 8
pec fly, 100 x 2 x 10
rock star jumps, 2 x 10
triple box bunny hops, 1 x 15
lateral box hops over bench w/hands on middle of bench, 3 x 25
med ball start plyos w/2 6 lb med balls, 1 x 10
twisting med ball slam, 3 x 15
prone scapular scrunches, 2 x 25
scapular wall slides, 2 x 25
LCM Prelim Top Ten
Had a bit of a panic attack when I looked at the prelim TT list today and saw that my 200 back and 100 fly from USA meets were omitted. My times going AWOL has been a friggin epidemic this last year ... I sent emails to the ABM coach, the IL TT chair and Mary Beth Windrath. The TT recorder just screwed up (admittedly) and failed to submit them. He is submitting corrections. (I know it's a tough thankless job, but this would never have happened with Jeff Roddin in charge.) And I sent the results links to MBW. So hopefully, they will be included in the final results. Those are my two hardest LC events, for god's sake! And I was without my trusty B70 for the 200 back and debuting this event in front of the kids!
Here's a comparison of 2008 and 2009 times and rankings (assuming corrections are made):
50 back, 3rd, 33.44
100 back, 3rd, 1:13.48
50 fly, 4th, 31.13
100 fly, 8th, 1:14.46
50 free, 6th, 29.39
50 back, 1st, 31.99
100 back, 4th, 1:14.62
200 back, 8th, 2:47.34
50 fly, 3rd, 29.74
100 fly, 5th, 1:12.52
50 free, 4th, 28.51
I was super thrilled to get my first individual AA ranking. I'm hopeful that time will hold up in the FINA rankings.
Also very happy on the LCM relay front! Our fast chicks' 200 free relay from Indy was AA. My my one and only relay with dearest Jimby -- 200-239 mixed 200 free relay-- was #2! And my 200-239 mixed 200 medley relay was 4th. My relay mates rock!
On the whole, I improved almost across the board. Straight up B70 comparisons, except for the Jaked in the 50 fly this year. (My other Jaked swims were slower than my B70 swims. I think the suit is cursed or a fake. lol) The only event that was a disappointment was my 100 back from Nats where I had the double calf cramps on the start. Still very very pleased! The drops in the 50s seem very significant to me.
It crossed my mind today that, if I change my training away from the heavier weights in Dec. as I planned, I won't have a good "apples to apples" basis for comparison of my times from this year (tech suit clad) to next year (practically nekked).