I came down with a head cold at the end of last week, and trudged through work on the weekend. I was able to get some extra sleep and was feeling well enough to go to the nursing home on Sunday after work, then had a quick nap before the Super Bowl. My cousin is a VP of an advertising firm that helped to produce three commercials (Death Wish Coffee, #MovingOnUP, and the Honda ad with the singing sheep), so it was fun waiting to watch those and the other ads. I felt like the Denver D was just too much for the Panthers (who I was rooting for)...I wonder if the AFC defensive game is really that overpowering vs the NFC?
Anywho, we had a storm come in yesterday so I was able to get in two rounds of shoveling drylands instead of hitting the Rec, which was a blessing because my wife needed some extra help around the house. I took it easy today and made it to Masters...
200 swim/150 kick/150 pull
4 x 50 on :60 burst and cruise (used snorkel)
2 x 150 on :45sr (~70%) [used snorkel, did 3 on :30sr, holding 1:45]
4 x 75 on :30sr (~80%) [did 8, on 1:15, kick/swim imo/pull]
1 x 300 pull, thinking rotation [did 100 with FF, 100 with AP, 100 pull, all w/ buoy]
12 x 25 on :40 (easy/fast)
8 x 50 on 1 [running short on time, I just did a straight 300]
(Masters/Rec/2650 yds/55 min)
Light turnout tonight, with Jim joining me and Beth and Tim on their own. One of our swimmers has helped to organize ordering swim suits and caps...the suits are in so we will all be styling for the mini-meet in April.
supine flutter kicks on bosu in streamline, 100
plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
yoga ball, I had a 1 second pause after a group of 10 (it requires some
single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
single leg squat on edge of high box, 3 x 10 each leg
good mornings, 85 x 4 x 5
straight arm dips, 90 x 3 x 15
explosive leg extensions, 105 x 3 x 15
seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
altitude drops from high box right into standing broad jump, 12 (posted a
video of this on FB)
bunny hops over bench, 25
single arm pullover + fast flutter kick, 20 x 3 x 20
Swim: 1000 EZ
Massage: 60 min
Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
1 X 200 3:30 3:30
4 X 100 1:50 1:40
3 X 100 kick 2:30 2:30
Two rounds. Round 1 intervals left, 2 right.
12 X 50 choice 1:20
#3-6-9-12 are fast
3 X 200 broken @ race pace 7:00
Choice/broken :10 @ 100
1 X 100 easy
10 X 100 pull
4 on 1:40
4 on 1:30
2 wam down on 2:00