Date: Tuesday, January 3, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Long Course Meters
174 days to Olympic Trials
300 warmup
16x50 on 1:00
odd: 25 free swim/25 free kick or drill
even: 25 stroke kick or drill/25 stroke swim
4x(4x100 on 1:40)
1. 25 breast/25 free (1:24 avg)
2. 50 back/50 free (1:22 avg)
3. 100 back (1:19 avg)
4. 100 free (1:14 avg)
100 easy
@ mid-pool:
8x50 on 1:10 (25 free easy/25 stroke fast)
400 breast distance per stroke (12 strokes per length)
100 easy (with stretching)
Total: 3,500 meters (80 minutes)
At the gym (5 p.m.)
Incline chest press (15 @ 90, 12 @ 110, 10 @ 130)
Leg extensions (15 @ 90, 12 @ 115, 10 @ 130)
Standing lat pull (15 @ 50, 12 @ 60, 10 @ 75)
10 minutes abdominals
Bicep curls (15 @ 15 each arm, 12 @ 22.5, 10 @ 30)
I wasn't trying to be a hero in the pool or at the gym today. My glutes and groin were still sore from Sunday's weight workout and trip to Six Flags, so I figured I needed a day to hold back when I could probably pick up into another gear. The pool workout was pretty tough, and holding those averages on the 100 back and 100 free were not easy. But, on the other hand, I was glad that I didn't have to do a 400 IM!
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