Core + MF, Thurs., Nov. 12
by, November 12th, 2009 at 07:19 PM (2085 Views)
Did mostly a core routine today. Jimby, if you're reading, this would be a superior workout for you than the 14 nautilus machine route. And there's virtually no crunches.
broomstick twist, 1 x 25
good morning darlings, 1 x 50
bicycles, 1 x 50
twisting overhead med ball slam (8 lb ball), 2 x 25
russian twists on incline bench w/25 lb plate, 2 x 25
kneeling cable crunch, 80 x 2 x 10
"Nicole" overhead squats, 45 (bar) x 3 x 15. Since I was doing well on these with the bar, I then did: 50 x 1 x 10, 60 x 1 x 10, 70 x 1 x 10. Yay!
side bends w/45 lb bar, 2 x 15
lying bicep curls on cable machine, 80 x 2 x 10
rack push ups, 2 x 25
rack chins, 3 x 15
box jumps on 18 inch box, 2 x 10
forward lunges w/25 lb DBs, 2 x 15
squat swing & twist w/25 lb plate, 3 x 10
prone scapular scrunches, 2 x 25
external and internal rotators, 10 x 2 x 15, each arm
3 position arm extensions, 3 x 2 x 15
Didn't stretch, drove to pool.
Since I received my new Finis Shooter MF last night, I was thrilled to take it the pool today. I really disliked my longer Trainer MF and haven't used it much since LC season. I was rather out of practice doing flip turns with it though. I'm quite fond of geek's name for the nose clip: Fortina. I think I need something similar for the MF. Anyway, here's what I did:
Hypoxic Kick w/MF:
4 x (5 x 25 shooter) @ :30
#1 = belly
#2 = left side
#3 = right side
#4 = back
#5 = twisting
2 x through:
1 x 100 hypoxic backstroke kick w/MF, 1 breath only at turns (went about 1:00 on these, just cruised)
200 drill (50 chest press fly + 50 good swimmer free drill + 50 front scull + 50 dolphin breast in grip fin style)
4 x 50 @ 1:00, good technique
#1 = fly/back
#2 = back/breast
#3 = breast/free
#4 = free
1 x 50 AFAP SDK w/MF
(went 22 (cramped and missed turn) and 21.5)
5-10 minutes in hottub
Didn't feel too bad after yesterday's "Kill the Wolf" VK set. It took me a little while to loosen up at the gym, but then I got going.
Tomorrow, I plan to do hot yoga in the am and then I was very lucky to snag a 1:30 massage appt. I think I (especially the legs) could use one. Then (I promise Wolfy) to take Saturday off and let my body "adapt."
Timing of Massage for Taper Meet?
Does anyone have any thoughts on when is the best timing to get a massage before taper meet? I've heard different things. For example, I've heard deep tissue 10 days out and then swedish massage a few days before. I've heard deep tissue 5 days out. What do people think?
Sick, sick, sick
FortSon seems to have relapsed from his seeming piggy flu recovery. He's at the doctor now; I'm worried about pneumonia. Mini Fort seems mostly recovered. She wasn't hit nearly as bad. I'm still waiting for Gillian and me to get hit ... Not sure whether I'd rather get sick and lose a week of training or get sick during taper ... Argh!
FortSon has bronchitis and suspected "rebound H1N1." Blech. But no pneumonia.
With my meet on Dec. 12-13, a 3 week taper would start Nov. 21. I'm done with running. And, since the weather is so bloody miserable, I'm not even tempted. I'm going to drop all leg work (plyos, weights) 3 weeks out starting Nov. 21. I'm not precisely sure when to drop upper body weights. I know men would drop them 3 weeks out ... I'm not sure for me. I may taper them during week 3 and then drop them totally the last 2 weeks. I will do yoga during week 3, but then drop it 2 weeks out as well. Then I'll do my usual 2 week plan where I drop intensity and kick volume two weeks out and then drop yardage and intensity some more the final week. Any suggestions are welcome!