Friday - Sept 27 -
Swim - 50m - noon - 60 minutes - arms feel like bricks today from lifting
1200 aerobic set with a 400 in 4:41 (HR 150) -
700 easy tech with fins
3x50 pace 28-29
Lift Evening - Legs + Core
9 leg and core excercises - 3 sets - about 20 reps - strength endurance
The Deadlift - I have always read about the great results and power people get from the Deadlift excercise. Frankly, I always thought it was a little silly and overrated - oh how wrong I was. I have been doing some build-up excercises to the deadlift + even did some deadlifts with a cable pull machine -- but that is not even close to lifting the real thing. I put on 90 lbs on one of those guided long weight bars (not even sure the weight of the bar is even on me at full force) and tried the deadlift. This is not even the real deal - because the weight can not really move freely - but this excercise works sooo many muscles - it's just amazing. Back / shoulder / arms / butt / legs / core - and it's all not just used - it gets tired in a hurry. Not sure how this translates for swimming - but it sure is a srength builder without equal.
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