Tuesday, May 12, 2009

Swim #6 and More

Swim #6 this morning was the most race-like of any swim I've done as of yet. I got into the pool at 4:30 and in the six lanes were 6 people. So the water was moving pretty good and I decided to pretend like it was a race. The two ladies on either side of me were similar in pace to me, so I tried to beat them every chance I had. I always beat them off the wall—too bad there are no flip turns in races! The last time I logged this swim was April 14.
  • 500 warmup
  • 8×50 drill
  • 4×200 @ 20 seconds (3:23, 3:26, 3:26, 3:27); last time: 3:18, 3:20, 3:21, 3:21
  • 6×100 @ 15 seconds (1:42, 1:42, 1:42, 1:41, 1:41, 1:38) (26:53 with the last 15-second RI); last time: 1:34, 1:36, 1:36, 1:37, 1:36, 1:36 (25:55 with the last 15-second RI)
  • 8×50 drill (I only did 4 and didn't do the 300 cooldown)
Not the fastest times, but definitely consistent.

5 minutes extreme slow; each was after a little altitude drop at the start:
  • Squat with bar for reference
  • Glute ham, starting from the top
  • 1-leg squat
  • Push up on the ground (starting all the way up)
  • Curl with 15-lb dumbbells
  • Crate crunch (to be completed)

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