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Kicked when down, Sun-Mon Sept 6-7

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by , September 7th, 2015 at 12:38 PM (864 Views)
Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...


Sunday:

Drylands:


rehab ex
rear delt flys, 75 x 4 x 5
explosive seated row, 70 x 4 x 5
explosive leg press, 195 x 4 x 5
kneeling ab crunch, 160 x 4 x 8
straight arm seated dips, 90 x 3 x 15
hip adductor, 120 x 4 x 5
altitude drops, 3 x 5
knee tuck jumps, 2 x 5
resisted track start jumps on cable machine, 30 x 1 x 8
resisted standing broad jumps on cable machine, 20 x 1 x 8
med ball slams, 2 x 10
supine streamline flutter kicks on bosu, 2 x 100
torso rotations w/plate, 35 x 2 x 20

1000 EZ in the pool


Monday:

Swim/SCY @ Pitt


I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

Warm up:

500 various
100 scull
2 x (4 x 25 shooters + 50 EZ)

Main Sets:

3 rounds
6 x 25 burst + cruise @ 1:00
1 x 50 EZ
-- I did one round at 100 pace due to fatigue
-- extra 50 EZ at end

4 x 25 backstroke w/ 12 SDKs @ 100 pace
-- Had planned on doing more but failed right away on #3-4, so quit
100 EZ

10 x 50 w/fins
odds = UW 15m + each length
evens = EZ

3 rounds
2 x 50 free w/Lochte turn @ 1:00
1 x 50 EZ

Total: 2700


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I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

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Updated September 7th, 2015 at 01:10 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

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