Masters Swim Sat Morning 400 up 2x( 400, 3x100,100 ez- first set swim, second set pull) 8x75 kick with finns 50 ez 9x50 IM twich no free/fly 50 ez 8x25 swim free with finns- powerful pushoffs and dolphin kicks 200 down 3500 total
Roughest swim I have had at masters in a long time. So tired. Everything hurt. Had t go to the back of the lane as was just surviving and had nothing in the tank.
10 min warm up - then 10 by 2 min big gear (low rpm) 1 min recovery - 20 min warm down - quick change and then follow it up with 30 min run
Super tired today for some reason. Not sure why as I haven't worked the past two days. Anyways, just cruised on the bike. Did the workout but not the best quality.
Workout in Centennal... 15 warm up - ez , ABC's 3 by (15 seconds on, 15 off) - 2 by (4 by 90 seconds, 90 off) at 5 k race pace, 3 min between sets - 15 warm down -these 90 second pieces are controlled - not all out.
Masters Swim 400 up 6x200 desc 1-3 on 3:30 50 ez 2x100 IM, 200 IM, 2X100 im 100 ez 6x50 kick with finns on :55 200 down
This was super tough. Jon, Brent and doug were there so the past was fast. Thought I was going to throw up o the IM- so tough. Really great effort.
Post Masters Swim on Thursday
-Mobility/Activation 1. Deadlift 4x6- up to 70 lbs +bar 2. Narrow reverse Lat pull-down 2x6-plate 8? Stability ball push-up to pike- 2x8 3. Cable hip reach and pull-2x8/side 4. Single arm chest press on ball- 3x8/side( 30 lbs) Plank low to high plank-2x20 5. Cable row-2x6
Didn't realize this was a planned strength/cardio workout till after the fact- oops.
Switched Monday and Tuesday. Off Tuesday so turned this into a long run as weekend energy was shot due to work. Felt awesome- hooked up with m buddy Natasha for the middle hour and we cruised around centennial and shuniah. Good chats and good running.
Masters Swim Tuesday
400up 2x200 pull 4x100 pull 3x100 pull 100 ez 8x75 kick with finns- blast the middle 25 3 rounds of 100 IM, 4X25 IM 200 dwon
Brent was there so intensity was up. Got some good work in.