Ahab's Bane

March 1st, 2013

Wet Workout - LCM

1. Warmup Swim 300, kick 200
2. Swim 4x50 on 1:15 (I think)
3. Swim 100 Moderate
4. Swim 400 IM for time - 8:01
5. Swim 12x50 on 1:10
6. Pull 600 w/Paddles breathe 3/5/3/7 by 50
7. Warmdown 200 Choice

The 400 IM scared the bejesus out of me but I did complete it legally and with a time that doesn’t totally torque me off.

Last night’s dryland was in the downstairs machine weight room.  I think that next week I am going to go to three per week and see how it feels.  The workout was as follows:

1. Nautilus Incline Press - 110#
2. Cybex Row - 110#
3. Cybex Leg Press - 190#
4. Cybex Leg Extension - 90#
5. Nautilus Leg Curl - 100#
6. Nautilus Preacher Curl - 90#
7. Nautilus Lat Raise - 60#
8. Cybex Triceps Press - 90#
9. Cable Lat Pulldown - 162.5#
10. Nautilus Pec Fly - 80#
11. Nautilus Super Pullover - 140#

Not sure why the Lat Raise machine is labeled as such.  It seems to work the delts far more than lats.  I had some initial pain in my left shoulder using this machine but it went away quickly and my shoulder felt well stretched afterwards.

February 28th, 2013

Wet Workout - SCY

1. Warmup: Swim 300 Choice
2. Swim 6x100 IM on 2:00
3. Kick 400 hard/easy by 25 (choice)
4. Swim 16x50 IM order by 4s :20 rest fly, :10 rest others
5. Swim 4x100 IM on 2:10
6. Swim 12x50 Choice desc 1-3+4 on :40
7. Swim 200 Choice (Warmdown)

Starting to feel better but my lap times are not yet back to where they should be.

Switching up the drylands tonight.  Going to redesign the workout on the fly using the downstairs machines.  Will post the cycle and the weights later.

February 27th, 2013

Timed 100m’s today.  Not very thrilled with my times:

• 1:24.4 Free
• 1:27.2 Free
• 1:41.6 Breaststroke
• 1:43.3 Breaststroke

Knocked out 60 minutes on the elliptical trainer this evening.

Weight after workout - 194.8

February 26th, 2013

Wet Workout - SCY

1. Warmup 300 Swim
2. Swim 6x[2x50 on 1:00, 150 on 2:45] Freestyle
3. Swim 9x[3x25 on :40 desc hard, 25 EZ on 1:00]
4. Kick 10x50 Monofin on 1:00 (front/back by 25)

Even though yesterday’s workout was not very long, I was beat and slept like a rock.  I have gone back to food tracking on MyFitnessPal.com as I seem to be able to keep my weight relatively constant without tracking but weight loss eludes me.  Now if I can just get my roommate to quit leaving open sour cream cakes on the kitchen counter…

Did 60 minutes on the elliptical this evening

February 25th, 2013

First workout back after a week of flu and croup.  I felt sluggish and clumsy in the water.

Wet Workout - LCM

1. Warmup - Swim 600 (freestyle)
2. Swim 12x50 on 1:10
3. Swim 600, every 3rd 50 - hard Breaststroke
4. Kick 400 Breaststroke
5. Pull 600 Breathing 3/5/3/7 with green paddles

Clay filmed my flip turns after the pull set.  I’m betting for a “Dont Do This!” segment…

Weights - Upstairs Machines

1. Vertical Chest - 140#
2. Compound Row - 140#
3. Overhead Press - 110#
4. Super Pullover - 140#
5. Seated Leg Curl - 110#
6. Leg Extension - 110#
7. Preacher Curl - 100#
8. Triceps Press - 155#

Weight after workout - 198.4

February 19th, 2013

Sick…

Got to work yesterday and felt like I had been run over by a truck.  Hopefully my uber-elite immune system will purge this bug quickly.

Hoping that I was not communicable at Monday’s workout.

February 18th, 2013

Wet Workout - SCY

1. Warmup - Swim 700 (Free/Back/Breast)
2. Swim 8x100 on 1:35
3. Kick 5x100 :15 SRI
4. Swim 8x100 on 1:45 - Sprint last turn and length
5. Swim 100 EZ
6. Swim 4x50 on 1:00 (Chase Justin!)
7. Warmdown - Swim 200 mixed

Work has me a bit busy so, no dryland tonight.

February 15th, 2013

Wet Workout - SCY

1. Warmup Swim 300, Kick 200, 100 IM Reverse order
2. Swim 3x[6x25 on :40 desc 1-3, 300 on 6:00]
3. Kick 5x100 :10 SRI (I used the monofin)
4. Swim 4x200 on 3:45
5. Warmdown - 200 mixed and slow

Weights - Upstairs Machines

1. Vertical Chest - 140#
2. Compound Row - 140#
3. Overhead Press - 110#
4. Super Pullover - 140#
5. Seated Leg Curl - 110#
6. Leg Extension - 110#
7. Preacher Curl - 100#
8. Triceps Press - 155#

Weights were three sets of 8 reps each.

February 14th, 2013

Wet Workout - SCY

1. Warmup 600 (Breast/Back/Free x2)
2. Swim 5x 200 IM on 4:15 desc 1-5
3. Kick 5x100 Breast :15 SRI
4. Swim 16x25 IM order by 4s on :45
5. Swim 6x50 on 1:00 desc 1-5, hold 6

Didn’t quite descend the IMs but held it together.  Not pretty but legal.

February 13th, 2013

Quality Wednesday - LCM

4x100 first 50 good effort, second 50 110% hard finish (timed)

1. :50.5 (all breaststroke)
2. :50.2
3. :51.0
4. :50.1

Grrrrr… Justin went :48.0 breaststroke on his last one.  I need to drop some time here.  I would feel much better with a 1:30 for 100m.

I did 60 minutes on the elliptical for dryland last night.  Will do the same tonight.  I’m sticking with two weights sessions per week right now as my shoulders are still not adjusted and I don’t want to crash.