Friday, April 20, 2012

Just That Kinda Day

Date: Friday, April 20, 2012
Time: 5:45 a.m.
Location: Phoenix, AZ
Short Course Yards
66 days to Olympic Trials

6x150 on 2:30
#1: 125 swim/25 kick
#2: 100 swim/50 kick
#3: 75 swim/75 kick
#4: 50 swim/100 kick
#5: 25 swim/125 kick
#6: 150 kick

6x100 flutter kick with small fins and snorkel on 1:45, descend 1-3, 4-6
(1:28, 1:25, 1:23, 1:28, 1:24, 1:22)

6x100 IM swim on 1:45, descend 1-3, 4-6
(1:13, 1:07, 1:02, 1:12, 1:07, 1:01)

12x25 on :30 underwater kick

4x(3x100 swim on 1:45)
1 & 2 easy
3 fast descend to fast by rounds (1:03, 1:02, 1:01, :57)

200 easy with snorkel (25 swim/25 drill)

Total: 3,500 yards (85 minutes)

I woke up this morning with a pain in my legs I haven't felt in a very long time. The great work I had done in and out of the pool this week caught up with me. My quads were tight, and my hip flexors, well, wouldn't flex. I did my best to do some good dynamic stretching before I got into the pool, but nothing seemed to function well. This is a product not only of hard work, but being 38 years old!

Because of my physical state, I didn't want to do much sprinting today, at the risk of injury. I knew there was a limit to what my body could do, and I was pretty close to that this morning. On the last set of 100s backstroke, I thought descending to 1:00 would be just fine, but at number 12 I wanted to see what my body could do in my last fast swim of the week. I was surprised that I went 57, though on a "normal" day, I could be able to go 55.

At the gym (5 p.m.)

Eight minutes on elliptical machine

Five minutes shoulder warmup exercises

Incline bench press (15@100, 12@125, 10@140)

Standing lat pull (15@50, 12@60, 10@75)

Hamstring curls (15@80, 12@100, 10@110)

Leg adduction (15@150, 12@170, 10@180)

Bicep curls (15@15 each arm, 12@25, 10@30)

Ten minutes abdominals and stretching

My gym workout was a little bit of a struggle as well, but not as bad as in the pool. I felt the soreness in my legs, but luckily it was mostly in my quads. I felt good in my upper body workout, and it was a good way to end the week. I spent a lot of time stretching at the end of the workout, wanting to get my leg muscles into some semblance of normalcy. When I wake up tomorrow on my day off, we'll see how things feel!

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