Monday easy coached swim
400m warm up
6x45 secs kick against wall.
200 breathing 3/5/7 each 20.
4x100 @1:48, arr.1:30 (I led first and last)
120m cool down
gym n swim
no heel pain after yesterday's physio manipulations. yay!
Instructions are to rest it for 2 days then run gently on it for approximately 7 minutes, (cos that's how long it will take me to do the aquathlon Thursday)
6mins rowing machine
wide o'head press, 6x8kg, 3x10@10kg
squats 3x8 @32kgs-felt tough today
bench 6x18kg, 3x12@20kg
calf raises/stretches 25@25kgs
assisted dips 3x14@-30kg
lat pull downs 3x12@30kgs
Weights and reps are going up and DOMS is becoming less of an interference for the rest of the week.
I'm starting to enjoy these conditioning sets. I'm sure it's also helping bring my times down.
Unfocused short swim. Polly in the pool too, she's coming on so well now she's swimming regularly. She's taken 20 secs of her 100m PB in 2 weeks
she did a 1:42 today.
She will be swimming virtually everyday for the next three weeks, I suspect she may be a lot faster again by the time she gets home...
500 mixed warm up with lots of breaks...
400 as 25 each pull, fists, doggy paddle
3x100 medium fast(70-80%) arr. 1:26. random intervals
200 mixed easy
Need a proper focused set tomorrow!
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.