Tuesday, September 26, 2006
Swim 3400: PR 500
Swim 3400 (64')
500 wu: 7:15
500 drills with flippers: 200 of slide and glide, 100 each of finger drag, zipper, one-arm
2 min rest and stretch
1000 free, 14:25 (500 splits in 7:15, 7:10)
1 min rest
200 IM with flippers (2:56)
200 pull (2:50)
200 IM with flippers (2:58)
200 pull (2:53)
*30 seconds rest between each.
100 breast to recover.
500 free in 6:44 (PR 500 prior to today was 7:08)
Drank 1.5 liters water during swim
*very happy with swim considering the way I feel after yesterday's workout. Had 45 min. of ART after work, before my swim, which loosened up my hamstrings very well.
*I am actually enjoying swimming. It has always been so much work for me as my limiter. Even though I have a long way to go for the times I would like, the strides I have made this summer (i technique) will result in a stronger start to next season. I am exited to work on the swim all winter.
Diet:
It's all about high quality carbs and protein today.
Breakfast: egg-beater omelet with mixed vegies and ham. Potatoes. 16 oz water, 16 oz caffeine free tea. 1 small cup coffee after.
Lunch: grilled salmon with about 2 cups of rice, green beans. 16 oz water.
Afternoon: non-fat latte, medium, and cliff protein bar.
Dinner: 8oz chicken breast with about 2 cups of rice.
Before bed: 1 beer. 2 small chocolate covered pretzels.
500 wu: 7:15
500 drills with flippers: 200 of slide and glide, 100 each of finger drag, zipper, one-arm
2 min rest and stretch
1000 free, 14:25 (500 splits in 7:15, 7:10)
1 min rest
200 IM with flippers (2:56)
200 pull (2:50)
200 IM with flippers (2:58)
200 pull (2:53)
*30 seconds rest between each.
100 breast to recover.
500 free in 6:44 (PR 500 prior to today was 7:08)
Drank 1.5 liters water during swim
*very happy with swim considering the way I feel after yesterday's workout. Had 45 min. of ART after work, before my swim, which loosened up my hamstrings very well.
*I am actually enjoying swimming. It has always been so much work for me as my limiter. Even though I have a long way to go for the times I would like, the strides I have made this summer (i technique) will result in a stronger start to next season. I am exited to work on the swim all winter.
Diet:
It's all about high quality carbs and protein today.
Breakfast: egg-beater omelet with mixed vegies and ham. Potatoes. 16 oz water, 16 oz caffeine free tea. 1 small cup coffee after.
Lunch: grilled salmon with about 2 cups of rice, green beans. 16 oz water.
Afternoon: non-fat latte, medium, and cliff protein bar.
Dinner: 8oz chicken breast with about 2 cups of rice.
Before bed: 1 beer. 2 small chocolate covered pretzels.
