Free Thursday

Thursday I finally got to go home and be free. I took a nap. Really, that was the first time in weeks that I felt the need to snooze before I could get out and do some stuff. The first stuff I did was at Plate City where I benched

20 X 45
8 X 65
10 X 95
12 X 100
10 X 105
10 X 110
10 X 110
10 X 110
10 X 110
10 X 110
10 X 110
11 X 110

I think that is the most volume I have ever done on the bench. I also dead lifted and played with the axle bar for the first time. I pulled

5 X 50 ab (axle bar)
6 X 70 ab
7 X 81 ab
2 X 135 rb (regular bar)
2 X 91 ab
1 X 140 rb
3 X 100 ab
1 X 145 rb
2 X 100 ab
1 X 150 rb
2 X 100 ab

The axle bar is 1.9 inches in diameter all the way so that holding it is difficult. When I went above 70 pounds, I switched to a reverse grip to hold it.

I also did three sets of Swim Pull and some rotator cuff work.

At the pool I had a nice swim. I started with

1,100 warm up, then
6 X 50 @ 55 swim time 4:31 (1:30/100 yard)
200 small paddles
6 X 50 @ 59 4:22 (1:27)
250 small paddles
6 X 50 @ 1:03 4:19 (1:25)
300 small paddles
8 X 50 @ 1:06 5:53 (1:27)
350 small paddles
4 X 50 @ 1:09 2:57 (1:28)
100 medium paddles
200 easy
total: 4,000 yards = 3,650 meters.

A lot of quality there. I believe this is the most 50s (30) I have ever done is a practice. However, it is not as many quality yards as I did last night in my 21 X 100 set - 2,100 vs 1,500). Nevertheless, the quality (speed) in 50s is a bit higher than in 100s. 

All in all, it was a good training day that I thank my Lord Jesus for.