15 minutes rowing on the Concept 2, again paying attention to form, but going faster than in the last few sessions
60 minutes of weights, as my shoulder felt pretty good
45 minute spin class, once again in Tricia's House of Pain, as she's back from the holidays. The class was completely full & three people were new.
Saturday: 15 mins on treadmill; 25 mins yoga & stretching.
Sunday: 2.5 hrs moving & stacking wood.
Have decided to go for every other day. That means I don't injure myself (an always close to surface possibility) and I manage to have concerted periods of work (complicated waves of work/rest of life make this hard).
Sun Jan 9: pool time!
- 250 warmup (6:01)
- 4x25 fingertip drag drill (3:19)
- 4x50's, 15s RI (1:01, 1:05, 1:05, 1:06)
- 200 kicking (7:01)
- 2x100's, 30s RI (2:03, 2:14)
- 50 cooldown (1:21)
- 20 laps total, 29:04
Mon Jan 10: UBWO
- few minutes waving my arms around to warm up
- 3 sets of bench presses, 30# for the first two, 25# for the last, reps between 5-12
- 3x10 shoulder press w/2x8# dumbbells
- 3x10 prone tricep kickback w/2x8# dumbbells
- 3x10 YTWL w/2x3# dumbbells
- 3x10 incline rows w/2x15# dumbbells
- 3x10 bicep curls w/2x5# dumbbells (I stupidly put the 8's back in the group fitness room and someone went in to start doing a DVD and I didn't want to disturb them to get the 8's back)
- 3x10 lat pull-down, 50#, 55#, 50#
LOL Silver, that's how I feel when I read people's rowing machine workouts!
(And in case you were wondering, I did 4 lengths of the pool -- 25 yards each -- doing a stroke where I let my fingertips drag on top of the water to help keep my elbow up, and it took a total of 3 minutes 19 seconds.)
60 minutes arc trainer, resistance at 9
60 minutes circuit training class, completely full, with some waitlisted
Sadly, there was no arm-waving. But ... I did bend over with my hands on my knees & my back flattened, which involves sticking my butt up in the air & then I hung down fully, touching the floor -- alternating between the two moves, to stretch my lower back after using the arc trainer.
Silver, the elbow up is for form, but good form means more speed. There is a similar drill where as you bring up your arm you keep your thumb touching the side of your body until your thumb is in your armpit, then reach forward. My limited understanding is that these will help with body rotation and help streamline the motions you are doing to save energy and avoid drag. But then, I'm certainly not anything resembling a competitive swimmer!
I was thrilled to have the opportunity to wave my arms around occasionally in my morning workout between weight sets. [Teasing you, JessicaClippy. ;-0]
15:07 on the Concept 2, 42 s/m, 2,835 meters, 2:39 500 meter, for a projected total of 5,805. Since correcting my form, I'm slower. It's because I'm **thinking** and don't have a muscular memory yet.
60 minutes weights
45 minute spin class in the evening, and when I walked out, it had begun snowing.
20min Trekking class (Sprint intervals on the treadmill)
45min Body Combat class - was only my second try at this but enjoyed it much more than last week as now I've got more idea of the moves and what to expect.
