Saturday, June 23, 2012

Swimming and DL's oh my!

Sleep:  11:15-8:00a
Food:  8am coffee with cream, lunch of green beans, sautéed veggies, hamburger patty, and some fruit at noon (at Dakota's college orientation- not the yummiest food but could have been worse), balance bar ~3p (post swim), protein shake with coconut milk and an apple post pm training, dinner ~6:30 of chicken, mixed green salad with pumpkin seeds, blackberries, and balsamic dressing, and popcorn, arctic zone ice cream with mixed nuts for snack

AM training ~1:30pm
Swim 100 m IM warm up
dive in
swim 25 m free @ 95%
rest 30 sec x 3
1K swim time trial
100 m kick cool down
Have not done laps in a pool since I was pregnant 4 years ago- and that was really limited.  Before that, never in my life.  So, this was very interesting.  I know the basic strokes but was unprepared for how hard it would be.  So... I did 500m and it took me 22:00- I had to rest at the end of every 25m- wow I have a lot of work to do.
PM training 4pm
A. Sumo DL - build to a tough single in a few sets and learn movement
 185#- felt solid, was really fatigued (mentally and physically) from the swim earlier and my crazed 3 year old... but that's another story...

B. Good Mornings @ 3111; 3-5 x 5; rest 2 min
33, 43, 53, 63, 73- first time doing these so didn't know what to expect
C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
all sets at 63#x3
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec


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