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Sunday, March 28

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Drylands:

Did a quick core workout at the rec cehte before I swam.

straight leg raises in captains chair, 2 x 20
good morning darlings balancing on yoga ball, 2 x 25
power wheel roll outs, 3 x 25
power wheel pike ups, 1 x 15
straight arm plank w/legs on yoga ball, 2 x 1:00
wall squat against yoga ball w/med ball on thighs, 2 x 1:00
tricep push ups on med ball, 1 x 10
external and internal rotators, 10 x 2 x 15, each arm

Swim/SCY/Solo:

Didnt go to my team practice today because there was a meet and they were swimming in the diving well. Did a drill/recovery workout on my own.

Warm up;

700 various

Main set:

36 x 50, done as:

6 x 50 @ 1:00
breaststroke pull with buoy

6 x 50 @ 1:15
25 glide drill, 25 scull

6 x 50 @ 1:00
25 easy speed fly, 25 easy

6 x 50 @ 1:15
25 fast doggy paddle drill/underwater free recovery drill, 25 easy

6 x 50 @ 1:00
Russian breast drill

6 x 50 @ 1:15
25 UW shooter, 25 dolphin kick on side with hands at side

50 EZ

Vertical kicking:

3 x 1:00
alternate 30 second evil and 30 seconds fast eggbeater. The latter felt very hard.

50 EZ

Total: 2600

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Commentary:

I am heading to Pittsburgh for a few
days. Jimi informed me that there would be an effulgently brutal workout tomorrow (translation: short rest free), so I decided to take it easy today.

I did send in my entries for the Sunfish Masters meet on April 10 at the Freedom Center. I entered the 50 fly, 200 breast (for a 100 split), 50 breast and 50 free. The last two events are very close together, so I'll probably only do one of them. I view this meet as start practice. I was bummed I couldn't go to my team practice to do some starts today. Next weekend ... Maybe I can actually go off the blocks at Jimis
pool.

Wow, I just realized I swam 6x this week! Plus 3 drylands and 1 yoga. And I didn't skip my rest day!

Sorry for any typos ... Blogging from iPhone.

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Comments

  1. SwimStud's Avatar
    "200 breast (for a 100 split)"

    hehehe
  2. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    "200 breast (for a 100 split)"

    hehehe
    Ha! I did the same thing in Richmond! I have a new target now.

    Great job at NE Champs!
  3. elise526's Avatar
    Hope you have a great time in Pittsburgh!
  4. The Fortress's Avatar
    Thanks, I will!!
  5. aquageek's Avatar
    What is the Freedom Center?
  6. pwolf66's Avatar
    Freedom Center:

    http://www.freedom-center.com/

    A satelite location of the George Mason university campus.
  7. The Fortress's Avatar
    Quote Originally Posted by aquageek
    What is the Freedom Center?
    It's a beautiful facility with a pretty fast pool. And it's bout 45 minutes from my house. So it seems like a good choice for some quality meet training.