Date: Monday, June 11, 2012
Time: 4:45 p.m.
Location: Phoenix, AZ
Long Course Meters
14 days to Olympic Trials
At the gym:
Five minutes shoulder exercises
Standing lat pull (15@50, 12@ 60, 10@75)
Two rounds:
Knee-ins with feet on therapy ball (15 repetitions)
20 plyometric jumps onto box
Incline bench press (12@105, 10@130, 8@145)
Leg extensions (15@95, 12@125, 10@150)
At the pool (6 p.m.)
500 warmup
6x150 on 3:00
100 swim/25 kick/25 scull
3x100 free on 1:50 (avg. 1:18)
1 minute break
3x100 free on 1:40 (avg. 1:15)
1 minute break
3x100 free on 1:30 (avg. 1:10)
200 easy
Four starts
6x50 on 1:10
odd: 5 strokes free/hold position for 3 seconds
even: 5 strokes free/5 strokes back
4x100 free descend on 2:00 (1:25, 1:19, 1:15, 1:03)
200 easy
Total: 3,400 meters (90 minutes)
Because I did not swim on Saturday or Sunday, it was imperative that I swam today. I felt OK in the water, but not particularly strong. Did doing weights cause me to not feel the speed I hoped for, or was it taking two days out of the pool?
I wasn't thrilled with the 1:03 in the last 100 free, because I was trying very hard to go fast, and I thought I was going to be 1:01 or better. But again, the speed wasn't there. I didn't do any speed work today, which is not a bad thing, but I will make sure to find my speed again tomorrow!
I'm too tired to write more. I have to be back at the pool at 5:45 for more!
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