Yesterday:
Swam first: warmed up with 100 Free, 100 Breast, 100 Free and 100 Back
Did a drill set of 6 x 50 with the drill out on 25 and 25 free back ...
Did finger drag, arm switch w/3 count and then ^ kicks/1 pull (ctach up freestyle).
Switched to pull buoy and gloves and did 6 x 75 of breathing sets - first lap breathe every 3 strokes, 2nd lap every 5, third every 7 ... lungs scream during this set.
Wind down with 75 breast stroke, 75 back stroke, 50 butterfly ...
After the pool was home for an hour and 20 minutes on the bike - high cadence spin - just get the HR and sweat rolling.
Today was a new gym set followed by another torturous interval training on the treadmill.
Coach had me do this at the gym ... was smarter about weight this week and got burns on the final sets:
3 x 20 Cable Chops: High and Low
21/15/9 Push Press
21/15/9 Bench Press: Incline/Decline/Wide Grip
21/15/9 Calf Raise
3 x 25 Vertical Knee Raise
21/15/9 Hack Squats
I suck at Vertical knee raises - chalk this up to my weak abdominals that are made out of surgical mesh - hope to improve.
Then back to the torture of Interval training ... 42 minutes and I was a puddle. Definitely got a serious work out and I hope I am helping build my speed potential.
Rest day tomorrow - the last 2 days have been good and I am glad they are over :-)
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