Woohoo! Tues., Dec. 22
by, December 22nd, 2009 at 10:30 PM (5375 Views)
I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of.
Then I got out my power wheel and did
roll outs, 4 x 25
pike ups, 2 x 15
Swim/SCY @ Mason:
Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout."
4 x 25 scull
400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI)
200 IM drill
2 x 25 shooters
8 x 25 kick @ :30
odds = IM order
evens = free
8 x 25 swim @ :25
odds = IM order
evens = free
Main set: 12 Days of ...
(I don't remember most of the intervals. It was hard enough to keep count!)
12 lengths: 300 IM
11 lengths: 275 free
10 lengths: 250 kick (board, free)
9 lengths: 225 stroke (1st & last length fast) + 1 minute rest
8 lengths: 200 IM
7 lengths: 175 free
6 lengths: 150 kick (board, dolphin)
5 lengths: 125 stroke (1st & last length fast) + 1 minute rest
4 lengths: 100 IM
3 lengths: 75 free
2 lengths: 50 kick (board, dolphin)
1 length: 25 AFAP (did shooter w/fins, went 9)
The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me.
I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings:
USMS Times Reported for Women SCM 50 Breast Ages 45-49
2009 Season (2009-01-01 through 2009-12-31)
# Name Age Time Club Meet
1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships
I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ...
When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol
It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC.
I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.