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Wednesday 04252012 AM LCM Swim & PM Gym

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by , April 26th, 2012 at 01:46 AM (58 Views)
went to Mesa-Kino for the AM masters swim workout
Paul & Laura were coaching, I went with Paul's group in the main pool LCM (Laura's group was in the warm-up pool SCY)

300 w/u

8 x 50 @ 1:00

400 cruise

8 x 100 @ 1:45

400 cruise

8 x 50 @ :50 swim w/fins

400 cruise w/fins + paddles

400 kick (I kept the fins on, did 100 free/50 fly/100 free/50 fly w/board, then 100 back no board)

200 w/d

TTL: 3700m

we had a pretty light group today, just 3 in my lane and I went 2nd most of the time (I did stop at one point and went 3rd briefly)
I kept thinking the set would get more intense, but it didn't really. either that, or I'm used to LCM. 50s on 1:00 really isn't too tough, on :50 can be a challenge, but not really with equipment.
for the 100s, I tried to hold 1:25, getting 20s rest, and mostly was able to. I think when I did my 1500m last summer I held around a 1:27/100m pace



after work, I finally made my way to the gym

Tmill: 21 min, 266 cal, 2.33 miles, avg 6.6 mph
2 min warmup
Start at 6.8 mph, increase to 7.6 mph
1 min warmdown

Leg rolling: 6 min
Plank w forearms on roller: 2 x 1:30
Side plank: 4 x :45, 2 right/2 left, continuous

Decline bench: 1 x 15 x 95, 2 x 10 x 135, 2 x 6 x 155

Triceps skull crushers: 3 x 10 x 70 + 5

Freemotion dual cable cross chest fly: 1 x 15 x 70, 1 x 12 x 80, 2 x 10 x 85, 2 x 8 x 90

Univ machine triceps rope pulldowns: 1 x 12 x 50, 2 x 10 x 60, 1 x 8 x 70

Hanging leg raises from univ machine Pullup bars: 3 x 10


right as I was walking in, I bumped into my friend Sean. he was stretching then would do weights. I told him that I could lift with him, but then I'd never run...so he told me to run and he'd do weights on his own.
I really wasn't in the mood to run, but put on my headphones, and my long run playlist...first song was Madonna's, "Vogue," then Nine Inch Nails, "Head Like a Hole," both fantastic songs to run to. Oddly, while I was doing my leg raises another NIN song, "Closer," played (I just continue the same playlist while I lift).

while I wanted to lift, I really didn't want to push anything too much. I hadn't done a chest/triceps day for around 2 weeks, and have no idea when I had last done decline bench. I usually like that, but today it just never felt comfortable. the other stuff felt fine, oddly the triceps rope pulldowns felt rather strong (especially considering they were last).
those hanging leg raises felt pretty good too. yea I could have done sets of 12, and I'll probably bump up next time.



Good luck to everyone going to Nationals! I'm sure we'll see many records broken.

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