OK, Tired Now, Monday, Jan. 25
by, January 25th, 2010 at 04:28 PM (1315 Views)
This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.
Med Ball Game:
We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol
Here is 2 minutes of the workout: [ame="http://www.youtube.com/watch?v=Mak2y5K-1iI&feature=player_embedded"]YouTube- The game[/ame]
I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):
squat swing w/25 lb plate
rotating squat swings w/20 lb DB
goblet squats w/60 lb DB
overhead squats w/bar
hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
reverse decline crunches w/10 lb weight held by feet
elevated knee ins w/10 lb weight held by feet
russian twists w/25 lb plate on incline bench
dead bugs on bosu
oblique V ups
squat jacks on bench w/med ball
lateral bench hops
squat thrust & press w/med ball
rock star jumps
rear delt flys
narrow grip seated row (90 x 2 x 10)
power wheel rolls outs (2 x 15)
power wheel pike ups & knee-ins
5-10 minutes of stretching
SwimShark agreed the power wheel provided an awesome core workout.
8 x 50 fly @ 1:00
# 4 & 8 @ 200 pace, single arm fly on the rest
8 x 50 dolphin kick @ 1:00
#4 & 8 = fast, rest EZ
4 x 25, odds = fast shooter on belly, evens = EZ
8 x 50 back @ 1:00
# 4 & 8 @ 200 pace, rest EZ
8 x 50 backstroke kick @ 1:00
# 4 & 8 fast, rest EZ
4 x 25, odds = fast shooter on back, evens = EZ
8 x 50 breast @ 1:10
odds = pull w/paddles & buoy
evens = alternate PLD & evil
8 x 50 breast kick @ 1:05
4 w/board, 4 w/o
4 x 25, odds = fast evil, evens = EZ
8 x 50 free @ :55
all 8 with fins & paddles emphasizing overkick
(yes, I know it's a lot of rest; I was tired)
8 x 50 flutter kick w/fins & board @ :50
# 4 & 8 = fast, rest EZ
4 x 25, odds = fast fluter kick shooter, evens = EZ
I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)
I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.
I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...
I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.
Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!
Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.
Gluten/Dairy Free Bars:
I found a good food bar at Whole Foods tonight with no gluten or dairy. http://www.rawindulgence.com/. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?
I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.
Interesting Article on the Mystery of Improvement with USAS Swimmers: