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3 x 50 free warm-up
1 x 225 on 3:20
1 x 100 on 1:40
1 x 125 on 1:40
4 x 50 on :50 (even free, odd fly)
4 x 50 kick on 1:00
3 x 400 IM on 6:30
4 x 50 kick on 1:00
6 x 75 breast/free mix on 1:10
50 easy
4 x 100 free on 1:30
4 x 50 cool-down
3500yd/1.99mi
My back is killing me today. It's been hurting all week (I chalk it up to my three weeks of forced inactivity plus the physical fitness test that worked only my abs leading to a core imbalance and hence a sore back) but today it was especially not fun, and doubly so on the flip turns. I found that breaststroke helped because the action used to pull the torso out of the water uses those lower back muscles. I'm still a little stiff, but much better than I was this morning.
250 warm-up
10 x 200 IM, 2 on 3:30, 2 on 3:25 and so on (repeated 3:05)
50 easy
8 x 100 breast, 2 on 1:45, 2 on 1:40 and so on, taking breaks every two (repeated about 1:30)
4 x 50 cool-down
3300yd/1.875mi
I was less than thrilled about sprint day today since I was sore from yesterday, but stuff like this helps me not feel like I was out of the water for three weeks.
200 warm-up
4x50 free warm-up
3x100 breast on 2:00 (repeated about 1:35)
2x25 easy
2x100 breast on 1:50 (went 1:26, 1:28)
4x25 easy
1x100 breast (went 1:25)
4x50 kick on 1:00
3x50 breast on 1:05 (repeated about :43)
4x25 easy
2x50 breast on :55 (repeated about :42)
2x25 easy
1x50 breast (went :42)
4x200 free on 2:50 (repeated about 2:37)
1x50 easy
3x100 free on 1:25 (went 1:12, 1:15, 1:18)
4x50 easy
3150yd/1.79mi
Having been out of the water for three weeks after the Martian Death Flu followed by holy-crap-it-never-gets-dark-here insomnia, I returned to swimming today. It's always so much fun to come back on a distance day... after all, when Monday is a federal holidy we've got to make those yards up somewhere, and that somewhere is usually Tuesday.
4 x 50 free warm-up
900 free on 13:00 (went about 12:15)
2 x 450 free on 6:30
2 x 200 IM on 3:15
4 x 100 IM on 1:40 (went about 1:35)
4 x 25 easy
8 x 75 free on 1:10 (repeated about :55)
4 x 25 cool-down
Total yardage: 3600 (plus warm-up on my own)
This year I had to take my physical fitness test early. I had already missed my first test date because I had the Martian Death Flu so, lucky me, I got to test a couple of weeks later without being able to work out for the previous two weeks. Super fun, eh? So I guess I can't complain about the results - though I am really happy with my push-up score :)
1.5 mile run: 12:18, 43.5 points
Push-ups: 60, 10 points
Crunches: 57, 10 points
Body composition: 29" waist, 158lbs, 30 points
Total: 93.5
Good enough for the excellent category and the same score I've gotten for the last two years.
300 warm-up
4x50 free
100 free on 1:10 (1:08, 1:10, 1:12, 1:10)
50 easy
100 free
2x50 easy
100 free
3x50 easy
100 free
50 easy
100 IM on 1:25 (1:16, 1:18, 1:20, 1:20, 1:18)
50 easy
100 IM
2x50 easy
100 IM
3x50 easy
100 IM
50 easy
100 IM
50 easy
2x50 relay
4x25 easy
4x75 on 1:10
4x75 on 1:05
4x75 on 1:00
4x25 easy
3300yd/1.875mi
Today's weight: 158. Down from 173 in the beginning of October. Great progress. 11 pounds to go (less if I start putting on muscle)
100 breast: 1:15.88 on 2 May 08
200 breast: 2:45.55 on 4 May 08
100 IM: 1:08.61 on 3 May 08
200 IM: 2:31.08 on 4 May 08
400 IM: 5:16.46 on 2 May 08