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1\11\13

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by , January 11th, 2013 at 03:36 PM (175 Views)
SCM at club (5:00) 1850M
Warmup

  • 20 x 15M free turn drill (at 7.5M section of pool) @ 0:30
  • push-off, 2 strokes, turn, and efficiently coast streamlined back
  • hypoxic


Set I

  • 30 x 15M free turn drill @ 0:20
  • same as warmup set


Set II

  • 20 x 15M free turn drill @ 0:30
  • same as above but focused on form
  • one in particular, stopping hands dead in water so they're prepositioned for push.


Set III

  • 10 x 15M free turn drill with 3 - 5 seconds rest
  • just enough rest for a few breaths
  • 2:25
  • benchmark to improve upon

Set IV

  • 20 x 25 flutter kick with board with 0:05 rest
  • start fast and taper to wall on each


  • 6 x 25 kick with board with 0:05 rest
  • 1st half - fast flutter, 2nd half - either frog or dolphin

Weights at work gym
Squats on guided rack

  • 7 reps each for 135, 155, 185, 225, 245 lbs


Lat pulldown

  • used straps around upper arms
  • 3 x 8


Tricep cable pushdowns

Handstand

  • 3 sets (1:00, 0:30, 0:30)

Only oen in the pool for first 30 minutes, I was able to work on turns again doing my favorite turn drill.

Tendons in forearms cannot handle any weight resistance activity involving lats that require gripping with hands. Had to use straps even though range of movement less.

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