Lifting 3/12

Each of the following groups alternated through each exercise with 20 reps the first round, 15 the second, and 10 the third and increased weight each round.

Leg Extensions

Leg Curls

Lat Pull Down

Straight-Arm Pull Down (butterfly pull down)

Tricep Extensions w/ Weight Overhead

Tricep Extensions

Back Extensions

Vertical Leg Raises

3/11

Warm-up:

150 free fingertip drag / 50 fly drill

150 free catchup / 50 back double arm

150 free w/ fists / 50 breast pull w/ dolphin kick

Main Set:

Fly -- 0:30-1:00 rest

25 @ 70%

50 @ 80%

75 @ 90%

100 @ 100%

4x300 Free Pull (100 75%, 100 90%, 100 75%) -- :30 rest

Back - same as above

4x200 Kick w/ Fins (50 75%, 100 90%, 50 75%) -- :30 rest

Breast - same as above

4x100 IM (pick one to swim fast) -- :30 rest

Free - same as above

100 EZ

(4100)

Made the whole practice, but it was incredibly painful. I also was unable to get to 90-100%. Basically had one speed the entire time, and it was ugly.

Morning Practice 3/9

Warm-up:

2x (100 Swim, 100 Kick, 100 Catch-up w/ kickboard, 100 IM drill)

Main Set:

Fly 100 kick, 100 drill, 100 swim fast

5x100 free on 1:10

Back 100 kick, 100, drill, 100 swim fast

5x150 free pull on 1:45

Breast 100 kick, 100 drill, 100 swim fast

5x200 free pull on 2:30

Free 100 kick, 100 drill, 100 swim fast

50 EZ

I made it to the second 200 free pull and got out. Also didn't make all the 100s and 150s.

Too nice to be indoors

I biked over 2 miles to a pond with my fishing gear on my back.
I fished for a couple of hours and caught two bass.
Then I biked back home and had dinner. All in all, successful afternoon.