Sparrows Experiment

It was great to get in the water again today. I felt pretty strong overall. I'll post my workout for my own record

500 warm up

12x100 free with roaming 25 (fly 1st 4, back 2nd 4, breast 3rd 4) @1:45

6x100 kick odd free (alternate above water, under water by 25's) even back @2:00

4xthru: 2x75 pull no paddles, breathing on "off" side, 2x50 skull head up/sprint by 25's

6x100 IM pushing it @1:45 holding 1:25

4000
 
sparrow said:
It was great to get in the water again today. I felt pretty strong overall. I'll post my workout for my own record

500 warm up

12x100 free with roaming 25 (fly 1st 4, back 2nd 4, breast 3rd 4) @1:45

6x100 kick odd free (alternate above water, under water by 25's) even back @2:00

4xthru: 2x75 pull no paddles, breathing on "off" side, 2x50 skull head up/sprint by 25's

6x100 IM pushing it @1:45 holding 1:25

4000
Click to expand...

above water, under water kick? is that the splashing in back?

roaming 25-- thank you, I will use that going forward, makes it easier to understand.

it that 4000 a continuous at the end of you workout, or the total? either way- holy canoli! you are an athlete and a half darlin!

oh and pssssst-- thanks for finally getting a real workout in, I get to learn some stuff! hahahahahahaa ****running away fast******
 
Um thats the total. I'd never finish a 4k straight right now. The 12x100's were fun. Go
1. stroke, free, free, free
2. free, stroke, free, free
3. free, free stroke, free
4. stroke, free, free, free
You're just moving the specified stroke to different 25's within the 100. Push the free part harder.
I've said it before, I'll say it again. I firmly believe weights are preserving every part of my fitness right now. Even when I don't have the insane cardio going on each day that I do during tri training I can pick any given day and bust out with a pretty good workout in pretty good form and speed. its pretty awesome. I'd just love to swim with no time limits and see what I can do.
 
oh and yes the kicking was splashing for a 25 on top of water, kicking no splash under the water, works your butt pretty good there :)
 
spin class. I'm still sore from NROL H1B on Friday. crazy. Normally the soreness makes me work harder and I have better workouts-and maybe it would have been that way but I got to the gym without a workout towel OR water OR breakfast. it was one of those mornings... :( SO needless to say it was a tiresome, wet, workout.

Husband got home safe from Mexico and we had a fun staff Christmas party at the Old Spaghetti Factory (OH NO!) and then to the pastors house for treats. I custom ordered a side of broccoli w/olive oil and parm and baked chicken breast. Everyone looked at me like I'd grown 2 heads. I wanted to say "helloooo I'm not going to be the one regretting this in the morning!" I had a bite of a cookie my husband was eating at the house...thats it, amidst a thousand yummy things to choose from I held strong. Not easy.

Before masters tonight I'm scheduled to run 4 on the tread. I'm looking forward to running.
 
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Squats and deadlifts in the same workout are tough, then you follow up with split squats and step-ups, also not easy. Still, you got it done though, so good on ya for that.
 
I know I know, Sara. At least I was honest in my ditched breakfast confession! It really wasn't intentional. it was one of those mornings that gets so nuts you just don't have time for YOU! Got in the car and was like "CRAP I forgot my towel...CRAP my water too...CRAP I'm hungry!" Its a wonder I even made it out the door in my workout clothes and shoes.

Gr8 I was blessed to be a fat little kid and be made to get into that sport early. lol Thats the only reason I can do it. Had I not been a major chunk, I probably wouldn't have done ANY sport! If I had not grown up swimming ALLLL the dang time-giving up a lot of trouble and heartache in jr high and high school :)-I'd be struggling with it just as most adults do. I never realized just how hard swimming in particular is to pick up on as an adult and how much that frustrates people! Its certainly made me a big advocate of getting the young ones in the water EARLY.
 
NROL H1 2A. Hard. I kept close to, or the same as the numbers I was doing with the 5x5 sets for today's 3x15. Showed me I really wasn't as heavy as I should have been. The hard part about today was that it was only 30 sec between sets and supersets

dumbell incline:30
seated row: 100
shoulder press: 25
lat pulldown: 90
high pull: 40
close grip bench: 45-this was significantly lower. I was dead by this point.

Then I did 2000yd swim. yipes. THEN I got called to childcare cause my son puked all over the floor. lovely.
 
Dang you really pushed up the volume on this one. I can't imagine you'll not be feeling the effects tomorrow, but a damn fine job to be sure. One nitpicky thing, the close grip bench press comes before the high pull I thought...? And you ditched the crunches? Not questioning, only to know why.

Sorry to hear about your son, hope he's ok.
 
I only posted numbers for things that had weights in pounds associtated with them. I was only recalling what I'd done, not the order. We did it by the book
 
Thanks. I had to coach tonight but went a bit early to try out this class by an instructor everyone is always talking about, "Bob". He was once a professional cyclist and now is just recreational. Anyway, Bob was a cool dude and the class was really lively. He made a point to get off his bike and greet me and then actually remembered my name about half way through the class as it was my turn to pick a number from his play list to ride to. He knew everyone's name, and it wasn't a small class.

Bob's class was THE most intense spin class I have ever been to. He treated it like a real road ride full of all sorts of "special" things. I loved how he chose his music based on what number people picked so we (nor he) ever knew what was next or what kind of ride we'd be into next. It was fun, but SO challenging. The guy goes 110% the ENTIRE time. His leg speed is insane, even on the hills, and I'm one who is always trying to be either right with the instructor, or exceed the standards. Couldn't do that with Bob. My legs were on FIRE the whole time trying my darndest to stay with him. I'm thinking his class will be excellent in the heart of tri training when I need that intensity more and can't get out as much as I want on the real road. All else aside it was a super fun crowd to be with. loved the people and enthusiasm of the group.
 
Really tired today. Got little sleep due to sick kids. I went to the gym, but I really didn't want to. I did 45 min spin and walked on the tread for 15 min. I'm sore from my elbows up but its manageable. I felt I was able to push parts of spin class today much better than I thought I'd be able after such a hard class last night. I backed off on some of it because I'm the tri class instructor tomorrow and I know I'm going to have to do my own hard workout and make it look easy.
 
Both Derdy girl and I are on to you Sparrow!!

let's see- one word!

FOOD!

ok two words

NUTRITION!!!!

read your journal honey. tired, hungry, forgot this, oops what about that, let's start a thread for clean eating challenge,

YEP! I am taking your inventory. and taking a rest is not the answer- because then you will NOT eat out of not burning any cals.

YOU NEED TO EAT WOMAN!!!

or prove to us that you are, keep a nutrition log for us.

hate me if you want

Todd
 
lol you're goofy. I'm eating fine, just much healthier lately. The only thing I'm doing different is cutting my caffeine consumption, increasing water, not eating late at night (usually) and steering away from the sugar as much as possible (except on cookie and fudge making day!). I have a pretty heavy weight lifting routine (not a lot of days but HEAVY weight). If I were malnurished I don't think I"d be seeing any gains and I see them every single time I lift. I'm finally squatting more than my body weight and thats huge for me. My body fat must have gone down significantly for you to be concerned if you're going based on a HEAD shot. lol. I can post a full body if you want ;) he he.

I'm tired because I've done some back to back workouts. I had a morning of heavy lifting, then swimming and later in the evening a very intense spin class I was curious about. I think that day just tipped the balance. I was fine before then. Yesterdays was some good active recovery. Today I feel great! I had some extra carbs yesterday and relaxed as much as I was able. I could go do anything today, my body feels awesome.
I'm triathlon class instructor today so I call the shots as far as intensity and duration today. I don't plan on anything really horrible. They had a hard day on Tuesday, I can make it more of an aerobic baseline workout today with some plyometrics and core.

Thank you for your concern, seriously. I do have a very hard time LOOSING weight. You'd notice because I'd get really grumpy and be posting crappy workouts for a while :) I don't plan on doing that. I like where I"m at, I like how the weight lifting has changed my body composition a bit and I feel stronger than I have in ....well...probably ever!

Just for you I'll post a typical day in the life of ME, and this is today. this is pretty standard with minor variations each day. You'll have to check back as I edit it through the day:

Break: Scoop whey protein, 1c 1% milk, 2T flax seeds and a few frozen strawberries
Post workout: brining a bottle of accelerade with me and I'll drink it either durning or after my workout
(drank it post workout)
lunch: large chicken breast, red onions, red peppers sauteed in olive oil and garlic, over a bed of romaine lettuce, 1/2c black beans, tomato, fat free sr cream, added olive oil for taste, 2 sprouted low carb tortillas
 
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