So let's see...

... swim!" right before we dove in. (And then Amelia took half of Anne's lane, and I started drafting off of Anne, and it was wonderously faster.) Needless to say, Mulan gave way to Lion King, and warmdown ended up being Beauty & the Beast and Little Mermaid, and the freshmen (boys - who are ridiculously fast) now know that I sing when I'm in a good mood -- and some of them joined me :) So......

...my endurance sets *much faster* with short fins+hand paddles. 600 warmup 4x400 swim @6:00 (~5:35) w/zoomers+paddles 4x200 swim @3:15 (~2:45) w/zoomers 8x100 swim @1:50 (~1:15) 300 warmdown =4100 I'm finally starting to unify my understanding of training. I'd been lifting sets of 5 for months and got really strong doing this but if anything, it made my swimming *slower*. I have now put together...

journal entry (7/15-7/17)

.../12; 110/10; 120/8; 90/12 Cable Lateral Raise: 20/15 x3 - super set with - Circles: 5/30s x2; 5/15s Wide-grip Upright Row: 70/14; 70/14; 70/12 (drop set to 60/10) Standing EZ-bar Front Raise (warmdown): 30/12; 30/15 Reverse Pec Dec Flye: 100/15; 110/12; 110/11 (drop set to: 100/6; 90/5) Smith Machine Barbell Shrug: 230/12 x3 Behind-the-back SM Barbell Shrug: 130/15; 150/15; 170/12 15 minutes of ...

gym journal entry (7/14/09)

... (rest-pause) Incline Cable Pullover: 90/12; 90/15; 80/20 Decline Pushup: -/20; -/20; -/17; -/15 Iso-Lat Machine Incline (warmdown): 100/6; *70/12; *50/14 (rest-pause) 30 deg Machine Flye (warmdown): 60/16; 60/16 Weighted Knee Raise: 20/20; 20/20; 20/20 Decline Reverse Crunch: -/18; -/20; -/20 Cable Double Crunch: 10...

Too Much Joy

... forward, almost aggressively.      The warning of the quadriceps ache slowly subsided while jogging in the day's last mile, as the temporarily faster pace was relinquished in favor of a warmdown.  The balance between function and form had swung back to the lumbering ultramarathon gait, with the emphasis shifted the simple function of moving forward -- the 'survival strut'.  No longer focused on...

A short Tag

...seriously exhausted. Here's my training from 530-830pm: Warm up on the field 3 rounds Pullups Stretching & Calisthenics Accelerations Jumping power 400mx4 (Avg of 62.333 secs) & 150x2(Avg of 21.5 secs) Warmdown jog 2 rounds Circuit exercises (consisted of, - pushups - High knee lift on the spot - Abdominals - seated sprinting arm action - jumps with tucks - Jumping jacks - High Knee lifts - Touch...

... basic endurance) 3x300 swim @5:00 (~4:35, threshold) 100 rec 4x100 swim @1:45 (~1:20-1:25, overload but this is a little short) 200 kick 400 kick w/fins 500 pull w/paddles (~8:05) 200 warmdown =4200 Based on the crude approximation of "add 5 secs per 100" to convert scy to lcy, these times actually aren't so bad though I've definitely lost some endurance. It's also clear to me that I was doing ...

Swam 600 warmup 12x100 25 sprint, 25 easy, 50 kick (x4 @2:05), pull (x4 @1:45), kick (x4 @2:10) 100 easy 800 (cardio ~11:45 = 1:28/100, ouch!) 100 kick/easy 3x200 @3:10 (threshold ~2:48, decent) 200 kick/easy 6x100 @1:40 (overload ~1:17-1:20) 300 warmdown =4500

Swam Thought I should do more endurance since this is my last week specifically for that. 600 warmup 8x100 25 sprint, 25 easy, 50 kick 200 easy 2x400 @6:15 (~5:45! cardio) 4x200 @3:15 (~2:45-2:50, threshold) 4x100 @1:45 (~1:07, 1:12, 1:12, 1:15, overload) 200 easy 500 pull paddles (~8:00, easy/low cardio) 100 warmdown =4400

Weights

5 minute warmup jog 5x5 135lb Squat 5x5 105lb Bench press 1x5 225lb Deadlift 10 minute warmdown jog Stretches Tried benching with first finger inside knurling. Made it easier to keep elbows from flaring.