Friday, December 3, 2010

Back in the Pool

Workout of the Day

WOD 1 – In the morning…

3 rounds for time:


10 Pullups

15 OH Squat (50 kg)

20 Box Jumps (24 inches)

WOD 2 – In the afternoon…

Swim Day

Woke up ready for a mid-length burner today and I got what I asked for. The workload was short enough to be doable with no breaks on the front end, but heavy enough to be tiring on the back end. The combination of OH squats and box jumps wore out my legs by the end of the second round. Still, I loved the way this felt. The final time was 5:50.

This afternoon I shot over to California Family Fitness to take advantage of their outdoor heated lap pool. Not to mention the hot tub, steam room, and sauna. To make things even cooler, there was a light drizzle outside—making the warm water feel extremely comforting. I did 6 x 50 meter sprint intervals with :45 rest between at first. Then I did a few 100 meters of longer strokes. Finally I did some underwater swimming plus a 100 meter individual medley. This last part was a whole different animal. Combining butterfly, backstroke, breastroke, and freestyle back to back asks a ton of the body neurologically and cardiovascularly, both great preparations for the other type of training we do.

Heavy squats tomorrow, can’t wait.

1 comment:

  1. Blair- as a former swimmer, it's good to see you hitting the pool. Swimming is an entirely different beast.

    If you are interested in maximizing your aerobic capacity, keep focusing your training individual medley (IM) sets. Another frequently used training set is mixing sprints and underwater swims.

    This set is challenging but can be scaled, if needed--
    Every minute, on the minute, for 20 minutes, alternate:
    1x50 yd sprint
    1x25 yd underwater swim (no breathing)
    Track your sprint times.

    Feel free to shoot me an email anytime.