Monday, September 18, 2006
Swim 2500: PR workout
Swim 2500 (51 min)
500 wu in 7:35
4 descending sets: 4(100 IM, 100 free, 200 free): 25 sec rest between and 45 sec rest between each set. I tried to negative split each set and went out a little fast. This resulted in my working very hard to neg. split each.
Set 1 = 100 IM in 1:38, 100 free in 1:22, 200 free in 2:48
Set 2 = 1:36, 1:21, 2:48
Set 3 = 1:35, 1:20, 2:46
Set 4 = 1:33, 1:19, 2:44
*This kicked my ass. Fourth IM really hurt, arms pretty tired. Then turned a sub 1:20 100 and 2:44 200 off it. Dont know how I did that.
2 min rest.
300 of drills: 100 of slide and glide balance drill, then 50 each of zipper, finger drag, fist, and single arm.
1 min rest
100 free in 1:14 to end workout. This is my fastest 100 to date. May not seem that fast to most, but pre CDA, my single fastest 100 at the beginning of a workout was 1:18.
15 min. of leg weights after. Kept sets to 2 X 25 and light weight. Single leg hamstring curl at 20 lbs, alternating sets of 15 to total 60 on each leg. Inner/outer thigh at 65 lbs with 2 sets of 25, leg press and calf press at 120 lb, 2 sets of 25, and single leg quad curl 20 lbs, 2 sets of 25 on each leg.
Diet:
Breakfast: 1 vanilla yogurt and 1 peach, coffee
Lunch: chicken bento, rice and vegies, 12 oz carrot juice.
Afternoon: cup of caffeine free ginger tea and cliff protein bar.
Dinner: pasta with low-fat meat sauce, 1 beer.
500 wu in 7:35
4 descending sets: 4(100 IM, 100 free, 200 free): 25 sec rest between and 45 sec rest between each set. I tried to negative split each set and went out a little fast. This resulted in my working very hard to neg. split each.
Set 1 = 100 IM in 1:38, 100 free in 1:22, 200 free in 2:48
Set 2 = 1:36, 1:21, 2:48
Set 3 = 1:35, 1:20, 2:46
Set 4 = 1:33, 1:19, 2:44
*This kicked my ass. Fourth IM really hurt, arms pretty tired. Then turned a sub 1:20 100 and 2:44 200 off it. Dont know how I did that.
2 min rest.
300 of drills: 100 of slide and glide balance drill, then 50 each of zipper, finger drag, fist, and single arm.
1 min rest
100 free in 1:14 to end workout. This is my fastest 100 to date. May not seem that fast to most, but pre CDA, my single fastest 100 at the beginning of a workout was 1:18.
15 min. of leg weights after. Kept sets to 2 X 25 and light weight. Single leg hamstring curl at 20 lbs, alternating sets of 15 to total 60 on each leg. Inner/outer thigh at 65 lbs with 2 sets of 25, leg press and calf press at 120 lb, 2 sets of 25, and single leg quad curl 20 lbs, 2 sets of 25 on each leg.
Diet:
Breakfast: 1 vanilla yogurt and 1 peach, coffee
Lunch: chicken bento, rice and vegies, 12 oz carrot juice.
Afternoon: cup of caffeine free ginger tea and cliff protein bar.
Dinner: pasta with low-fat meat sauce, 1 beer.
