Monday I did a little 3.15 mile shuffle and then did a new weight routine I call a Swim-Complex. Basically a complex, when referring to weight lifting, is a specialized circuit that involves one muscle group or a few related muscle groups. The circuit starts with an overload and moves from exercise to exercise with each new move becoming lighter and more dynamic, eventually finishing with an endurance set.
Tuesday I didn't run because of a sore knee cap. Instead I did a really easy 24-minute spin on the bike trainer and then went to masters where I swam
1,350
8 X 50 decline 1-4
200 pull
200 swim the 200s X 4
200 easy
broken 400 as 200 r :10; 100 r :5; 100 (5:54 total time)
500 XL paddles
500 L paddles
Total: 4,750 yards = 4,341.5 meters
Wednesday I did a 7.36 multi-paced run and an anti-swim-complex.
Thursday it was to Jackson for Capital Day with MDCC and then I stopped in Moorhead at the church, changed clothes and took a short 2.23 mile shuffle. Then it was off to Skene to hug the grandchildren and Smu and to Masters for
1,700
8 X 50 progressive
2 X 400 @ 7:00 negative split (got PR on second one- 5:46)
4 X 50 all out @ :50
2 X 300 no wall
4 X 50 @ :50
2 X 200 decline by 50s
1,100 S paddles
Total: 5,200 yards = 4,752.8 meters.
Going back today. Yehaa.
Ha ha what exactly is an anti-swim-complex? That better not be where you looked at the water and cried I'M A SISSY then dramatically jumped in your truck and drove recklessly fast down dead man's curve...
ReplyDeleteWell, I have done that a few times, though I am not proud of it, Randy. An anti-swim-complex, I suppose, does merit some explanation seeing how I coined the term myself. A complex, I think I defined. The swim-complex is a complex that invovles the muscle groups used in providing propulsion while swimming. What I call an anti-swim-complex is a complex that involves the antagonistic muscle groups and the stabalizers but not the prime movers of free style swimming.
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