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Mon-Tues, Sept 21-22

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by , September 22nd, 2015 at 04:34 PM (1302 Views)
Monday: Drylands

rehab ex
kneeling ab crunches, 170 x 3 x 8
russian twists w/plate on incline bench, 25 x 2 x 25
DB rows, 50 x 4 x 5 each side
knee tuck jumps, 2 x 5
med ball slams, 2 x 5
straight arm dips, 95 x 3 x 15
good mornings, 85 x 4 x 5-6
hip abductors, 130 x 4 x 5
leg extension negatives, 135 x 3 x 5
skull crusher + straight leg raise, 50 x 3 x 8

Did a 1000 EZ in the pool after



Tuesday: Swim/SCY/Solo @ Sewy

Warm up:


600 various
100 scull
10 x 25 shooters w/fins @ :40
100 EZ

Main sets:


4 rounds
10 x 25 @ 100 pace
150 EZ

R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
R2 = free w/paddles (14s)
R3 = breast (18s)
R4 = dolphin kick w/board & fins (12s)

75 EZ to deep end
w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
-- call it 200
100 EZ

5:00 VK (dolphin) in deep end (call it 200)
75 EZ

Total: 3300


~~~~~~~~~~~~~~~~~~~~~~~


I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

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Updated September 22nd, 2015 at 05:52 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. Doug Martin's Avatar
    Holy cow, Fort, those are big numbers in and out of the pool. 50# DB? 170# crunches? 25/25 russian twists? I'll bet you were sore. And then FOUR sets of 10 usrpt 25s (five if you count the shooters)?? 3300 yds? I"m going to have to rename my blog Senior Slacking.
  2. The Fortress's Avatar
    Quote Originally Posted by Doug Martin
    Holy cow, Fort, those are big numbers in and out of the pool. 50# DB? 170# crunches? 25/25 russian twists? I'll bet you were sore. And then FOUR sets of 10 usrpt 25s (five if you count the shooters)?? 3300 yds? I"m going to have to rename my blog Senior Slacking.
    Natalie Coughlin does 65 lb DB rows! The 50 lb was maybe a bit too ambitious ... The 170 crunches almost lift me off the ground. My hammies and back could feel the good mornings too. But those are one of my favorite exercises -- great for powering UWs.

    I am trying to make up for not doing a whole lot for almost 2 weeks. The shooters were not at 100 pace; they were distance per kick shooters (5 to get across the pool).

    A lot of my yardage is easy recovery swimming, which inflates the total yardage.