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

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

5/4/4/3/4/3/3/3