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Phoenix, Sept. 19

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by , September 19th, 2011 at 08:43 PM (1145 Views)

RC exercises
HS hi row, 110 x 3 x 20 (+10)
push press, 40 x 2 x 15
explosive leg press, 250 x 2 x 10 (+20)
squat jumps w/45 bar, 15*
altitude drops from highest box (42 inch), 2 x 10
EA step ups w/20 lb DBs, 10
EA iso squat w/20 lb DB, 5:00
EA bicep hold w/8 lb DBs, 1:30 (couldn't find 5 lb DBs)
EA push up hold, 1:30 (+ 30 sec)
med balls slams, 5:00 or so
-- 15 floor slams, 15 overhead slams, 15 rotational twist slams, 15 reverse overhead throws, something else

* This is the squat machine I attempted to do squat jumps on (and have previously): Today, I was kicked off by a trainer b/c it is a "trainer only" machine. Incredible BS.

** I saw on Jeff Commings blog that he recently did 4 x 20 box jumps. Holy crap!


Warm up:

800 various

10 x 25 back shooters

Sprint Sets:

6 x (4 x 25)
1st 25 = burst 15 + cruise
2nd 25 = burst 15 +cruise
3rd 25 = easy
4th 25 = fast 25
50 easy between each round

Rounds: fly, back, breast, free, dolphin kick on stomach, dolphin kick on back
-- on fly, just did easy speed
-- on back, I did back spin drill on the bursts
-- on breast, no pull outs
-- on free, just free, felt fast

200 EZ

4 x (25 AFAP back from blocks + 25 EZ)
-- I should have followed chowmi's rule of nailing the finish and then looking at the clock. Times probably would have been a half second slower.
-- Went 14 (15 kicks), 13 high (17 kicks), 13 high (17 kicks), 13 high (16 kicks)
-- Pretty sure I went past the 15 m mark with the 17 kicks. 15-16 is usually my max for a high cycle kick start. I was just deeper than usual on the start, possibly because I put my toes over the gutter so as not to slip and was thus pulling up higher.

100 EZ

8 x 25 free parachute & paddles
-- parachute fully closed

100 EZ

Total: 2750


I rose from the couch today and managed a hard double. Go me. My arms are very tired tonight. And, honestly, I think it's mostly from the parachute. That thing is beastly.

I experimented with a new nose clip today. Almost every available nose clip comes off my nose. But these laxto clips stay on fairly well: They come in S-M-L, and a S was perfect. Very glad b/c the Best Nose Clip In The World has been discontinued. I have also, after years of being a fin cheater, worn out my fins. Should get a new pair tomorrow. My fave kind are the Water Gear fins, which are quite stiff: I'm not a fan of most other floppy fins, at least for dolphin kick.

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Updated September 19th, 2011 at 09:06 PM by The Fortress

Swim Workouts , Strength Training and Dryland Workouts


  1. qbrain's Avatar
    I rose from the couch today and managed a hard double.
  2. qbrain's Avatar
    I won't comment what my wife thought that picture was, but I thought it was pretty obviously a pheonix, especially accompanied by the quote
  3. The Fortress's Avatar
    I thought it was obvious as well, especially given the blog title. As usual, LW is looking out for you.

    I hope I didn't "overdo." I'm sore already. Guess that's to be expected after a week off weights.