Saturday, July 7, 2012

DL and swimming, take 2

Sleep:  10:30p-6:30a- hand tingly nearing morning
Food:  7a coffee with cream, 9:30a post training shake w/ almond milk, 1/3 banana and whey protein, lunch ~1p of salad with steak and balsamic dressing from Green Sage, post pm training balance bar, snack of ground beef, handful of nuts, and some watermelon, dinner at 7 of greek salad (no cheese) with chicken and oil and vinegar dressing, popcorn and a meatball for snack


AM training (I switched am for pm today)



part 2:
A. Sumo DL - build to a tough single in a few sets
225 (20lb PR)
B. TnG Speed Dead Lifts @ 1010 - 35% 1RM x 15-20 reps; rest 90 sec x 3
70# 
C1. Close Grip Bench Press - 62% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
60# 
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec - compare to June 23 
Today      6, 5, 3, 3, 4, 4, 3, 3

June 23   5, 4, 4, 3, 4, 3, 3, 3

rest 6 hours- rested 7 hours



part 1:
25 m breast @ 60%
25 m free @ 90%
back - kick with board 25 m
rest 20 sec x 5
+
dive in
25 m free @ 100%
rest 1 min x 4
+
50 m free working on bilateral breathing and long "reaching" strokes
rest as needed b/t sets to ensure perfect form per set x 5
+
dive in:
200 m free time trial ALL OUT
~6:00 breast stroke, where I'm most comfortable
+
kick cool down - tread water hands out of water - accumulate 3 min
6 sets of 30s


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