Manic Sunday, Nov. 15
by, November 15th, 2009 at 09:24 PM (1971 Views)
AM: Swim @ GMU w/team:
500 pull (descend by 100s -- I did these backstroke, no paddles)
200 IM drill
(I missed about 200 of this)
20 squat jumps off bottom of pool
med ball toss w/partner, 4 x :30
vertical kicking, 8 x 20 second hands at side, 10 seconds in streamline, 20 seconds rest
2 x through:
4 x 75 IM switch @ 1:15
4 x 50 stroke descend @ 1:00
4 x 25 kick, alternate fast/EZ @ :30
On the 50s, I did backstroke w/fins on the first set and descended to 25. On the second set, I did backstroke kick and descended to 24. On the kicks, I cruised the first 3 and did a fast shooter on the 4th one. Went a mid 9 on my last one.
6 x 100 @ 1:45
50 stroke, 50 dolphin kick on back
I used fins to go faster than aerobic pace and get more rest on these. (Went between :58-1:00 on these.)
Total: 3550 + VK/squat jumps
10 minutes hottub
RC Work, 20 minutes
P90X Ab Ripper, 15 minutes
Here are the exercises done:
11 exercises--25 reps of each exercise in this order:
In and Outs (picture being in boat pose and moving your legs in and out)
Bicycle-Same as in and outs but with a bicyle movement
Bicycle in reverse
Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
Hip Rock and Raise-sort of reverse crunches
Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups-Similar to a teaser
Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Leg climbs-lying on back one leg bent, one leg extended rolling up to top
Mason twist-Oblique twists done VERY quickly with legs raised up off the floor
Overall, it's a pretty tough 15 minutes. It's intended to be done 3x a week back to back with another P90X workout. I definitely didn't think the pace was slow. If you had your hands in the air on the first few exercises, it made them much tougher. I didn't need to do the "climb" in the leg climb -- too easy. The last exercise was a killer. I couldn't do it as fast as they demonstrated. Might take some practice.
P90X Plyo DVD, 60 minutes:
This was my second time through this DVD. It didn't seem quite as tough as the first time. But I had to stop it halfway through to pick up a kid, so maybe that's why. The knee tuck jumps are still the hardest.
I had to take Mini Fort to the gym to swim tonight since she'd miss yet another week of swimming with the oinky-itis. (High school tryouts are tomorrow.) Since I was there, I hopped in and did some hypoxic work with Fortina and Dolphina (Geek's name for my MF).
16 x 25 shooters w/MF @ :15-20 RI
8 on belly
8 on back
I was going slightly faster on my belly if I bent my knees a little more.
10 x 50 double shooters @ 1:15
1 breath at turn only
5 belly, 5 back
I considered this, for me, to be intermediate rest in a SCM pool.
100 EZ (As I was announcing to Mini-Fort that I was only doing a 100 easy, she said "Well, maybe that's why you're sore the next day, you don't warm down." Had to chuckle after the anti-warm down thread.)
Total: 1500 meters
Grand total: 5050 yards/meters, 2000 kicking
I had no problem getting out of bed to go to my am team practice this time. But I felt rather sloggy through most of it. It occurred to me later that I probably hadn't really recovered from my deep tissue massage from Friday. It usually takes me a few days to recover from those.
I was chatting with my coach briefly about weights. She is in the process of screening resumes for a strength/conditioning coach for the GMU swim teams. She's particularly interested in those with experience in functional strength training and plyometrics training.
It was kind of a lazy day on the home front (though I still have one sick kid), so I slipped in a lot of dryland work between hauling the other 2 here and there.
Oh, and tonight is night one of swearing off chard and pinot for 30 days. We'll see how that goes ... the weekday/weekend plan is also possible. I am also hoping to stay away from my worst enemy, the potato chip.
I think it is an understatement to say that my legs will be sore tomorrow ...