Note: In order to quickly find other exercises done on the same day as one exercise use (ctrl+F) to bring up the find window and type in the date by that exercise to find others that were performed on the same day!
Macrocycle 3 (* 6 day cycle)
eg)
Mon - Free swims, brst kicks
Tues - Fly swims, back kicks, lifting workout 1
Wed - off
Thurs - Brst swims, free kicks
Fri - Back swims, fly kicks, lifting workout 2
Sat - Off
Sun - repeat
Day 1/4
Swim
3 sets of the following
3x100 swim
3x100 kick
eg2)
3x100 free @ 1:15 (make the interval by 5sec)
3x100 brst kick, analogous scenario..
3x100 free @ 1:15 (suppose I make them all by 5sec or less still, fine)
perhaps I reach failure by last rep, fine)
3x100 brst kick, analogous
3x100 free @ 1::15 (etc, perhaps I reach failure by last rep again, fine)
3x100 brst kick, analogous
Goal: Improve pacing averages
Day 3/6 - off
Day 2/5
Swim
3 sets of the following
3x100 swim
3x100 kick
OR Swim
3 sets of the following
5x50 swim (1-4 w/chute & dumbbells, 5 w/o equip; all sprint)
5x50 kick (1-4 w/ankle weight, 5 w/o equip; all sprint)
10x25 Sprint swim from float @ midpool @ 1:30 interval
eg2)
3x100 Fly @ 1:15 (make the interval by 5sec)
3x100 back kick, analogous scenario..
3x100 Fly @ 1:15 (suppose I make them all by 5sec or less still, fine)
perhaps I reach failure by last rep, fine)
3x100 Back kick, analogous
3x100 Fly @ 1::15 (etc, perhaps I reach failure by last rep again, fine)
3x100 Back kick, analogous
Goal: Improve pacing averages
* For fly SWIMS do each 100 as follows
-Right arm pull and entry back to extended position
-hold hands together and do a dip
-Left hand pull and entry * ALWAYS DRIVING BUTT INTO AIR @ ENTRY
-hold hands together and do a dip
-Then 4 fly strokes 1st lap,3 fly stroke 2nd lap, 2fly 3rd, 1fly 4th
eg)1st 25 - Right arm pull/entry/dip, streamline dip, left arm pull/entry/dip, streamline dip, 4 strokes fly, repeat
2nd 25 - right arm pull/entry/dip, streamline dip, left arm pull/entry/dip, streamline dip, 3 strokes fly, repeat
3rd 25 - right arm pull/entry/drip, streamline dip, left arm pull/entry/dip, streamline dip, 2 strokes fly, repeat
4rd 25 - right arm pull/entry/drip, streamline dip, left arm pull/entry/dip, streamline dip, 1 stroke fly, repeat
Gym 1
-Dips 3 sets to failure @ 2:00 rest
-Deadlifts, 20 single reps, do first rep, set weight down, add 20lb, do another rep, add 20lbs, do 3rd single rep, etc
(*Stay just below 1RepMax, aka controllable form @ full ROM)
-Bicycle abs, do not hold head HARD to control fail
-1:00 alternating leg split squat jumps
Gym 2
-3 sets Chins to failure @ 2:00 rest
-3 sets 35sec expl. leg press w/3:00 rest between sets
-3 sets seated ham curls ~2:00 rest between sets, reach fail last set
-1 set knee lifts to control failure
3x100 Swim @ Fastest maintainable interval
Free
12.16.09 - set1-1:15, set2-1:15, set3-1:15 (first rep was 1:01, felt relaxed, but my arms started feeling heavy resistance each pull after that, legs did not feel fatigued through the set)
Back
12.19.09 - set1-1:20, set2 - 1:20, set3 - 1:20 (not really keeping my feet pointed that well nor was I using my legs as much as I perhaps should have)
12.31.09 - set1 - 1:20, set2 - 1:20, set3 - 1:20, set4 - 1:15 (made them all as planned, last set I really put it all together, my larger underwater dolphin amplitude, pull power, and feet point)
Fly Progressions
12.24.09 (SCM)- set1 - 1:45, set2 - 1:45, set3 - 1:45, set4 - 1:45 (failed on #2 in set 2 and #3 in set 3, about 1:35scy intervals)
Breast
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:45 (failed on #2 of set 2, was going 1:26 range until I had a hard time holding my breath to do a pullout then my times were going up to 1:35 which wasn't making the interval)
3x100 Kick @ Fastest maintainable interval
Breast (streamline w/pullout each lap)
12.16.09 - set1-1:45, set2-1:45, set3-1:40 (not feeling much resistance on each kick)
Fly Kick alternating sides(L/R) per 25
12.19.09 - set1-1:25(failed on #2), set2-1:30(failed on #2), set3-1:30(made all!) (not feeling very powerful on down thrusts)
12.31.09 - (w/ankle weights) set1 - 2:05, set2 - 2:05, set3 - 2:00, set4 - 2:00 (made all as planned, worked on increasing amplitude of my kicks, butt pop, and foot point)
Streamline Backstroke Kick
12.24.09 (SCM)- set1 - 2:15, set2 - 2:15, set3 - 2:15, set3 - 2:10
Freestyle Kick alternating L/R side per 25
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:40 (failed #3 of set2, set4 I made them all under 1:30 again though, need to work on keeping my kick amplitude from getting smaller and maintain the high kick tempo to stay under 1:30 easier)
5x50 SPRINT swim @ 1:30 (final 50 w/o equipment results)
Fly
12.17.09 - 28, 27, 24.5 (final 50 went from a dive, took too much rest before last 50 though)
Breast
12.21.09 - set1-:43, set2-:41, set3-:43
Free
12.26.09 - set1 - 33, set2 - 32, set3-30, set4-29 (feeling heavy resistance on arms, but didn't get heavy resistance feeling in my legs on set1-3 so I did an extra set and improved!)
Back
12.29.09 - set1 - 30, set2 - 29, set3 - 29 (working arms great, but hard to get legs moving)
5x50 SPRINT kick @ 1:30 (final 50 w/o equipment results)
Streamline Back Kick
12.17.09 - 40, 41, 40
Free Kick alternating sides(L/R) per 25
12.21.09 - set1-:38, set2-39, set3-42
Streamline Beast Kick
12.26.09 - set1 - 45, set2 - 43, set3 - 46
Fly kick on side alt. sides(L/R) per 25
12.29.09 - set1 - 39, set2 - 40, set3 - 38
Dips to fail
12.17.09 (bodyweight = 196lb)
8rep, 121bpm (each rep shoulders even with elbows)
12rep, 136bpm
13rep, 151bpm
12.26.09 (bodyweight=199lb)
17rep, 142bpm (not getting as deep as before maybe)
10rep, 132bpm (good shoulder to elbow depth, poor focus)
11rep, 150bpm (much better, losing form last 2 reps)
Deadlift singles
12.17.09 (didn't exactly follow directions the 1st time!)
20 reps, #1=45lb bar, #18-20=335lb (not sure how to go about logging this one!)
12.26.09
20 reps, #1=135lb, #10-20=335lb, 172bpm (increased by 20lb each rep until 335lb, need to work on keeping slight arch in lower back when tired though)
Split Squat Jumps (1:00)
12.17.09 - 36rep+10rep+8rep, 171bpm (legs tight, poor explosiveness)
12.26.09 - 43rep+8rep, 175bpm (better explosiveness, perhaps could have done better though)
Bicycles
12.17.09 - 100rep, 133bpm
12.26.09 - 50rep, (ran out of time)
Chins to failure
12.21.09 (BW=198lb)
13rep, 150bpm
11rep, 159bpm
7rep, 147bpm
explosive leg press (:35sec sets)
12.21.09
150lb*33, 137bpm (easy, using different gym today*)
165lb*35, 137bpm (still easy, better ROM this time)
200lb*35, 146bpm (more challenging!)
Seated Hamstring Curls
12.21.09
200lb*12, 130bpm (hard to get full ROM on this machine)
210lb*12, 135bpm (same problem)
110lb*6, 123bpm (much better ROM, used laying down hamstring curl machine)
Knee lifts
12.21.09 - 15 reps
Last week leading up to H20 Invite (1st week Dec)
Tues/Thurs workout (mon/wed/fri off)
(1) 6 x 100's of one stroke swims (record times) w/ 50 easy warm down back kick slow [5:00 total rest per 100].
(2)3 x 50's slow choice warmdown.
(3) 6 x 100's of a different stroke from set #1: kick. [4:00 min]
(4) 4 x 50's choice slow warmdown
(5) 2 sets of 4 x 50's of a 3ed stroke w/ chute or ankle weights and dumbells - fast as possible [each 50 on 1:30 and total set on 10:00 min]
(6) same as #4
(7) 8 - 12 x 25's of 4th stroke: mid-pool floatup turn sprints [1:30 - 2:00]
(8) 200 choice warm down
Macrocycle 2
Day 1/4 (Mon/Thurs)
Swim
400-800 WU
10min rest
6x100 Swim @ 6:00
150 easy on back
8x100 @ 15+sec rest interval SPRINT KICK w/FINS
Lift
3 sets Chins to Failure w/2:00 rest between sets
3 sets explosive leg press :35 each set, 3:00 rest
3 sets of 12reps of hamstring curls, reach fail before end of last set
1 set of left,center,right knee lifts until form failure
Day 2/5 (Tues/Friday)
400 (25swim/25kick) WU
6x100 kick @ 6:00 w/ankle weights SPRINT
100 recovery
5x50 @ 1:30 bittinger set (1-4 w/equip, 5 w/o equip; ALL SPRINT)
50 easy recovery
5x50 @ 1:30 bittinger set stroke 2
3x100 arc fly kick @ 2:00 hypoxic!
8-10x25 @ 1:30 head up freestyle (quick deep catch, head looks forward perfectly still)
6x100 Kick @ 6:00 w/ankle weights
Freestyle streamline on stomach
11.03.09 (3:03, 3:00, 3:00, 3:03, 3:07, 3:04) - AVG 3:02.8
11.13.09 (2:23, 2:21, 2:17, 2:20, 3:05, 3:08) - AVG 2:20.25 (last 2 repeats used kickboard, much more burning in quads)
11.25.09 (2:24, 2:18, 2:17, 2:23, 2:26, 2:26, 2:25, 2:22) - AVG 2:22.6 (legs feel very tired today, accidentally did 8 instead of 6)
Fly kick on belly streamlined
11.10.09 (2:13, 2:10, 2:06, 2:11, 2:03, 1:59) - AVG 2:07
11.22.09 (2:13, 2:11, 2:07, 2:13, 2:15, 2:13) - AVG 2:12SCM = 1:58 scy
12.12.09 (1:55, 1:52, 1:54, 1:55, 1:50, 1:51) - AVG 1:53
Back Kick streamlined
11.06.09 (2:31, 2:33, 2:24, 2:25, 2:26, 2:22) - AVG 2:26.8
11.18.09 (3:34, 4:03, 4:07, 3:54, 4:05, 4:15) - AVG 4:00
11.29.09 (3:17, 3:20, 3:20, 3:15, 3:22, 3:20) - AVG 3:19scm ~ 2:58scy
Week 2+
Swim
6x100 @ 6:00 (w/50 easy kick on back & 50 easy swim on back after each)
Freestyle
10.20.09 (from push, used pace clock today) - (59, 58, 58, 59, 58, 56) - AVG 58
10.26.09 (from push) - (59.87, 59.05, 59.36, 59.90, 59.07, 57.84) - AVG 59.18 (probably didn't use legs as much as I could have)
11.02.09 (from push) - (57.44, 58.98, 59.52, 61.58, 60.55, 62.55) - AVG 60.10 (definitely started out faster than I could handle)
11.12.09 (from push) - (60.44, 62.08, 62.47*, 63.76, 63.03, 62.22) - AVG 62.33 (felt very weak and tired today, water feels VERY heavy on arms but not so much on legs comparatively, trying to get straight into catch after entry instead of briefly holding arm extended before the catch except on 3rd* repeat)
11.24.09 (from push) - (55.03, 57.84, 59.55, 57.82, 57.61, 58.00) - AVG 57.64 (back to usual technique with a slight pause at full extension, felt pretty good)
12.11.09 (from push) - (60.84, 63.74, 65.29, 63.80, 60.87, 62.66) - AVG 62.86 (first day back from meet and being sick, lungs not feeling 100%, not feeling great still my form and turns were not so great feeling)
Backstroke
10.22.09 (from push) - (63.28, 62.69, 62.17, 62.83, 64.88, 63.22) - AVG 63.18 (shortened underwater distance on last 2 100's might have slowed me down )
10.29.09 (from push) - (63.14, 61.98, 59.98, 60.45, 65.84, 64.95) - AVG 62.72 (left achilles tendon area began cramping up on last two and really locked up midway on last 100)
11.05.09 (from push) - (64.01, 62.88, 62.98, 61.69, 65.08, 65.22) - AVG 63.65 (Kept feet pointed flatter, but not consistently when tired. Felt heavy resistance when kicking whole set)
11.17.09 (from push) - (59.88, 60.16, 63.17, 62.40, 66.92, 63.80) - AVG 62.72 (maintained consistent turnover, but through the set and ESPECIALLY on 5th repeat I had an even faster turnover but my feet were hardly pointed at all which I feel caused the slow times...)
11.28.09 (from push) - (62.13, 61.22, 63.11, 65.86, 67.33, 71.44) - AVG 65.18 (felt overall very weak/tired feet felt like they were pointed well though. Just not very powerful and bad pushoffs)
12.14.09 (from push) - (60.19, 62.88, 62.77, 63.38, 61.16, 64.85) - AVG 62.54 (pushoffs and underwaters felt HORRIBLY SLOW, did much better at balancing how much power I'm putting out from my arms and legs)
Butterfly
10.24.09 (from push) - (61.39, 69.47, 67.06, 74.64, 71.16, 73.65) - AVG 69.56 (hips sinking)
10.31.09 (from push) - (67.51, 71.41, 70.08, 73.23, 72.45, 70.08) - AVG 70.79 (kept pace alot better and improving feet/toe pointing definitely improved times and created leg fatigue on last 2-3 100's but feet could be pointed much more and more often)
11.09.09 (from push) - (66.46, 65.93, 65.75, 68.96, 67.62, 68.18) - AVG 67.15 (kept relaxed enough to not reach failure in teres muscles, felt more in pecs, lats, and quads/hams/feet, deep breakouts towards end)
11.21.09 (from push) -(63.07, 63.83, 64.15, 67.77, 69.87, 67.01) - AVG 65.95 (felt easy till number 4 or 5 when my pecs started burning and it was hard to press up out of water, and I believe that lead to my hips staying sunken, but still tried to work feet pointing and keep kicking powerful, but pec burning was what ruined my tech)
12.01.09 (from push) - (63.16, 64.31, 66.95, 68.49, 69.72, 71.13) - AVG 67.29 (hard to balance my focus between good kicking power and keeping my high body position and popping my hips up)
8x100 Kick (:15+ rest between repeats) (should be with short blade finsfins to work on feet/toe pointing and ankle flexibility)
IM
10.20.09 (no fins today)
(1:27, 1:28, 1:27, 1:28, 1:31, 1:32, 1:31, 1:28) @ 1:50 interval - AVG 1:29
10.26.09 (short stiff fins) (outsides of feet tight, kick feels heavy and slow tempo)
(1:18, 1:20, 1:16, 1:22, 1:21, 1:22, 1:19, 1:16) @ 1:40 interval - AVG 1:19.25
11.09.09 (short stiff fins) (great jobs keeping feet pointed on up kick, tempo EVEN SLOWER than last time)
(1:18, 1:24, 1:22, 1:23, 1:21, 1:19, 1:25, 1:23) @ 1:40 interval - AVG 1:21.88
11.24.09 (short stiff fins)
(1:11, 1:15, 1:14, 1:14, 1:12, 1:09, 1:07, 1:16) @ 1:35 interval - AVG 1:12.25
Fly alternating left/right side by lap
10.22.09 (still no fins yet...)
(1:31, 1:27, 1:26, 1:26, 1:24, 1:24, 1:22, 1:20) @ 1:50 interval - AVG 1:25
11.02.09 (short bladed fins, falling off at times, improved pointed feet, no cramps)
(1:07, 1:10, 1:13, 1:15, 1:13, 1:13, 1:11, 1:07) AVG 1:11
11.17.09 (short stiff fins)
(1:17, 1:19, 1:16, 1:16, 1:17, 1:19, 1:17, 1:17) @ 1:40 - AVG 1:17
11.28.09 (short stiff fins)
(1:35, 1:34, 1:36, 1:35, 1:35, 1:33, 1:36, 1:35) @ 2:00 AVG 1:35
Back
10.24.09 w/mid-length fins
(1:01, 1:03, 1:07, 1:15, 1:11, 1:13, 1:14, :58) @ 1:30 interval - AVG 1:07.75 (bottom of feet were burning very badly and only slightly cramping up, too extra :30 rest before last repeat)
10.31.09 w/short stiff fins
(79, 90, 98, 95, 85, 86, 85, 70) @ 1:50 interval - AVG 1:26 (calves cramping and kick tempo super slow)
11.12.09 w/short stiff fins
(77, 79, 79, 84, 89, 86, 83, 89) @ 1:40-1:50 interval - AVG 1:26.25 (feet pointed parallel to shin on down kicks! Tempo and amplitude very slow and small though)
12.11.09 w/short stiff fins
(77, 79, 77, 75, 73, 70, 65, 58) @ 1:40 interval - AVG 1:11.75 (feet feel very pointed, calves burning when I kick hard but no cramping! Great body position on underwaters into breakout-very straight and parallel to surface)
Free
10.29.09 w/short stiff fins
(66, 67, 74, 75, 77, 73, 74, 60) @ 1:30 interval - AVG 70.75 (achilles tendon area cramping/tight on both legs was what kept me from kicking faster/harder, and right side locked up on last 25, made sure to keep feet pointed though)
11.05.09 w/short stiff fins
(65, 67, 75, 68, 73, 79, 75, 75) @ 1:35-1:40 interval - AVG 72.125 (feet and calves burning and tempo slow, high resistance on up-kick)
11.21.09 w/short stiff fins and socks
(71, 74, 75, 76, 79, 77, 73, 74) AVG 74.88 (feet pointed well without cramping, tempo speed improved a bit, slow times are probably since I am not being powerful/quick on my down thrust)
Bittinger Sets (final 50 w/o equip from push)
Fly
Back
12.12.09 - 30
Free
12.12.09 - 29
Lifting
Chins Palms facing away (3 sets to failure, 2min rest between sets)
10.20.09 (no HR monitor)
8rep, 6rep, 6rep (last rep very slow to finish)
10.24.09
12rep, 160bpm
8rep, 158bpm (couldn't finish last rep)
5rep, 152bpm (same as above..)
10.29.09
13rep, ???bpm (should have tried one more rep)
7rep, 165bpm
4rep, 162bpm very slow to finish last 2 reps
11.02.09
14rep, 181bpm (long last rep)
7rep, 151bpm (always seem to kip to do reps)
7rep, 165bpm (good power)
11.05.09
14rep, 174bpm (barely finished last rep)
7rep, 173bpm (tried for 8 but failed)
7rep, 176bpm (tried for 8 but was even further from it than in set 2)
11.09.09
12rep, 170bpm (feeling a bit sluggish after fly set)
9rep, 177bpm (better effort, good form)
5rep, 163bpm (bad effort after 5 reps)
11.12.09 (bw=200lb)
13rep, 170bpm (feeling weak)
9rep, 161bpm
4rep, 153bpm (great effort, but failed too early)
11.17.09 (bw~200lb)
13rep, 179bpm (poor rep speed control)
6rep, 169bpm
6rep, 167bpm (shaking)
11.21.09 (bw~198lb)
13rep, 152bpm (too much pausing between reps)
9rep, 155bpm (better flow)
8rep, 159bpm (goot last rep attempt to failure)
11.24.09 (bw ~202lb)
13rep, 150bpm
9rep, 155bpm (better effort)
9rep, 157bpm
EXPLOSIVE Leg Press (:35, 3:00 rest)
11.05.09
350lb*20, 166bpm (stopped 10sec early, too heavy)
150lb*34, 160bpm (good ROM and better weight/explosiveness)
150lb*37, 159bpm (shortened ROM, but great explosiveness)
11.09.09
150lb*32, 163bpm (good explosive effort, grunting and exploding!)
150lb*32, 172bpm (same as above)
150lb*31, 172bpm (same as above)
11.12.09
150lb*32, 173bpm (great exploding)
150lb*29, 177bpm (even better)
150lb*32, 170bpm (inconsistent power)
11.17.09
150lb*32, 179bpm (great expl, very shaky)
155lb*31, 175bpm (less speed when exploding and tried exploding calves @ end)
155lb*28, 165bpm (hams and quads very fatigued)
11.21.09
140lb*33, 161bpm (very easy, poor effort at lower weight)
150lb*32, 165bpm (better effort at explosiveness)
160lb*32, 173bpm (great explosiveness and effort and challenging)
11.24.09
160lb*29, 156bpm (good expl bad rep speed)
160lb*34, 157bpm (great ROM a little less expl)
160lb*34, 154bpm (better explosiveness than set2)
Hamstring Curls
11.05.09 (seated)
150lb*12, 140bpm
210lb*12, 140bpm (ROM fail at about 90deg knee bend)
240lb*10
11.09.09
190lb*12, 150bpm (easy)
220lb*12, 161bpm (last 2 reps had to power thru)
240lb*11, 161bpm (very explosive effort to get full reps)
11.12.09
210lb*12, 153bpm (challenging)
230lb*12, 158bpm (very hard to finish full ROM
250lb*7, 162bpm (good effort)
11.17.09
215lb*12, 163bpm (easy)
234lb*12, 165bpm (hard to finish last 2)
245lb*9, (challenging!)
11.21.09 (machine max was 205 today)
205lb*12, 156bpm (easy)
205lb*12, 158bpm (last rep hard)
205lb*12+fail, 158bpm (Tried for 13, but failed)
11.24.09 (machine max was 230lb)
220lb*12, 140bpm (ok ROM)
230lb*12, 141bpm (lower back tight, last rep was barely 90deg knee bend)
230lb*9, 145bpm (great control each rep)
Knee lifts (Right + center + left = 1 rep)
11.05.09 - 14 reps
11.09.09 - 18reps, 163bpm
11.12.09 - 18rep, 163bpm (could not get thighs parallel to ground anymore)
11.17.09 - 16rep, very tired
11.21.09 - 20rep, 151bpm (shaky)
11.24.09 - 10+8+2rep, 140bpm (very tired)
HCP (3 sets of :45 w/2:30 rest between)
10.22.09
145lb*8, 185bpm (pausing before press)
145lb*8, 183bpm (better flow upper chest/should burning)
145lb*5+1+1, 182bpm (grip failing, dropped twice on recovery)
10.26.09
155lb*5, 180bpm (meant to load 140-145lb....)
140lb*5, 168bpm (strained right hand from elbows too far in front after clean)
140lb*7, 182bpm (hands feel fine now with elbows closer to under bar after clean)
10.31.09
145lb*7, ~170bpm (too much breaks at chest and at hang position)
145lb*7, 180+bpm (Better flow and form)
145lb*6, ~150bpm (scraped thumb on first rep, not getting deep squat, probably too heavy)
SJ (3 sets of :30 of EXPLOSIVE REPS w/20% bodyweight, 2:00 rest between sets)
10.22.09
+50lb*27, 174bpm
+50lb*27, 176bpm
+50lb*26, 171bpm (slowed down @ end of set)
10.26.09
+50lb*27, 175bpm
+50lb*26, 171bpm
+50lb*26, 170bpm (did 27 reps but went :03 overtime)
10.31.09
+50lb*27, ~170bpm (good explode and ROM)
+50lb*27, ~170bpm (same)
+50lb*27, ~170bpm (same)
Dips
10.22.09 (did bench dips since no dip handles available)
*26rep, 162bpm (palms facing backwards)
*20rep, 156bpm (palms facing backwards, noticed this pressuring shoulders)
*16rep, 152bpm (palms facing forward, shoulders felt a ton better this way triceps burnin'/tight)
10.26.09 (used dip handle bars in new gym!) (pecs felt a little sore today)
*11rep, 160bpm (elbows pointing out to sides on dip and feel very weak/tired)
*15rep, 162bpm (kept elbows closer to sides through dip and felt much stronger)
*11+1rep, 160bpm (failed)
10.31.09 (used dip bars)
*20rep, ~160bpm (good)
*19rep, ~170bpm (good finish)
*13rep, ~160bpm (long, slow attempt at last rep but failed)
Week 1
Swimming
Day 1/3
400-800 WU
10min rest
8x50 Stroke @ 3:00 (1-3 Relaxed Speed "Flow", 4-6 MAX INTENSITY, 7-8 Use Everything ya got!
Results
8x50 @ 3:00
Freestyle (from push)
10.13.09 - (27.62, 27.59, 27.76, 26.07, 26.81, 28.02, 27.96, 26.16) - AVG 27.25
Backstroke (from push)
10.16.09 - (28.34, 28.21, 28.27, 28.04, 28.96, 28.72, 29.58, 30.01) -AVG 28.14 (couldn't keep feet pointed without cramping)
Butterfly (from push)
10.18.09 - (27.93, 29.12, 28.76, 28.27, 29.36, 29.04, 29.56, 29.23) -AVG 28.90 (Improved, chest higher out of water, chin on surface during breath, feet/toes pointed on up kicks, no breathing off turn for high hips)
Lifting
Day 1/?
Hang Clean Press 2 sets of 40 sec, 2:00 rest between sets
Body Weight Squat Jumps 1 set of 45 sec
HCP
10.14.09 (forgot HR monitor)
125lb * 7 rep, ~160bpm
115lb * 8 rep, ~170bpm
10.16.09
135lb * 8 rep, 183bpm (hips not dipping low enough)
135lb * 8 rep, 187bpm (Hips improved, hard to balance and keep feet flat on ground)
10.18.09
145lb*8+1, 178bpm (great ROM and control)
155lb*5, 177bpm (paused before press for about 7 sec before last press)
Bodyweight SJ
10.14.09 (forgot HR monitor)
43rep, ~170bpm (didn't stop)
10.16.09
43rep, 160bpm (jumping higher than last time)
10.18.09
41rep, 171bpm (felt very explosive)
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