Friday, October 06, 2006
Recovery day #2 Swim 4600
Did 30 min. Pilates abs/low back in morning before work
pm: Swim 4500 (1:22)
500 wu free in 7:45
3 X 200 drills with flippers. First slide and glide, second single arm, third 100 each of zipper and finger drag. Then 1 min rest to stretch:
8 sets of 3 X 100/15 with 40 sec rest between each set.
100 IM, 100 pull, 100 free
all 100 IM from 1:34-1:38 , pulls 1:21-1:23 and all free from 1:20-1:22
Plan was to do 10 sets total for 30 100's but combined final 2 100 sets for a 600 set
200 IM, 200 pull, 200 free (3:22, 2:50, 2:46)
500 pull cd in 7:30
*Definately felt stronger today. Really had to fight to avoid running. I wanted to run 4-6 after the swim but deep down know I need 2 full days of no running or cycling after wed's brick. I figured, if I had a coach, what would he probably say....rest one more day.
12 min. Sauna at 170 degrees after swim
*I have had good portions of rice twice per day since the night of my big brick on wed. Rice is one of the most efficient foods for glycogen synthesis, better than pasta as the carbs in rice are about 100% bioavailable, with glycemic index around 100. Not great if you are trying to lose weight, but for recovery, almost nothing is better.
Diet:
Breakfast: 2 low fat yogurts, med. coffee
Lunch: Grilled Salmon 6 oz, mashed sweet potato, diet sierra mist
Afternoon: 1 apple, non-fat latte
Dinner: 6 oz steak, shrimp cocktail, 2 cups of rice.
Some jelly beans and 2 beers during movie, before bed.
pm: Swim 4500 (1:22)
500 wu free in 7:45
3 X 200 drills with flippers. First slide and glide, second single arm, third 100 each of zipper and finger drag. Then 1 min rest to stretch:
8 sets of 3 X 100/15 with 40 sec rest between each set.
100 IM, 100 pull, 100 free
all 100 IM from 1:34-1:38 , pulls 1:21-1:23 and all free from 1:20-1:22
Plan was to do 10 sets total for 30 100's but combined final 2 100 sets for a 600 set
200 IM, 200 pull, 200 free (3:22, 2:50, 2:46)
500 pull cd in 7:30
*Definately felt stronger today. Really had to fight to avoid running. I wanted to run 4-6 after the swim but deep down know I need 2 full days of no running or cycling after wed's brick. I figured, if I had a coach, what would he probably say....rest one more day.
12 min. Sauna at 170 degrees after swim
*I have had good portions of rice twice per day since the night of my big brick on wed. Rice is one of the most efficient foods for glycogen synthesis, better than pasta as the carbs in rice are about 100% bioavailable, with glycemic index around 100. Not great if you are trying to lose weight, but for recovery, almost nothing is better.
Diet:
Breakfast: 2 low fat yogurts, med. coffee
Lunch: Grilled Salmon 6 oz, mashed sweet potato, diet sierra mist
Afternoon: 1 apple, non-fat latte
Dinner: 6 oz steak, shrimp cocktail, 2 cups of rice.
Some jelly beans and 2 beers during movie, before bed.
