thurs feb 10
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time