Good start to the morning. Was really needing that rest day and today my legs were feeling better...not great but better.
AM Training:
A: Press @ 32X2; 3-5; rest 3 minutes X 2 (moderate load)
B: Push Ups on rings AMRAP (-2), rest 2 minutes X 2.
C: DB Ext Rot. @ 3010, 7 per arm; rest 1 min b/t arms X 2
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Row Sprints 45; rest 6 minutes X 6.
Accumulate 1 minutes of FLR during rest.
Results:
A: 95# X 5 , 105# X 5. Shoulder felt good...no pain, load was good.
B: 20 - 17 Focus was to stay tight
C: All good and improving 15#
Row Sprint Cals- 245 - 243 - 238 - 235 - 235 - 230
PM Training:
Swim 10 minutes Z1 Bilateral Breathing
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25 Meter Underwater swim; rest 1 minute X 8
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Swim 10 minutes Z1 Bilateral Breathing
Results:
Joined by Redline Coaches and athletes Jeff and Mark on this one and we had a good time, worked on some things and learned a lot. Looking forward to more swimming as I felt I was getting a stronger sense of the technique necessary to be efficient in the water.
Z1 work was an exercise is staying calm, being fluid and developing timing. Second set was much easier than the first. Stroke rate and perceived exertion was way up on the first 10 minutes and efficiency was down. Got things smoothed out quite a bit for the second.
25 meter underwaters were more like 15-18 meters. Much more work on underwater efficiency, stroke type and staying streamlined is needed to make 25 meters. Rest times were stretched slightly but the work output was good.
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