Twitter Threads: Sunday's Workout

This post is part of the Twitter Threads project. I posted this last Sunday.

2000 yards #swimming this morning. Did some tempo work & felt good doing it.

Life is good, friends.

— Danno E. Cabeza (@DannoECabeza) April 21, 2024

 

Sunday's swimming workout went as follows:

Warm Up
3 x 200 @ 3:00
100 Kick

10 x 50 @ :45, breathing every third

Main Set
2 x 200 @ 3:00 tempo
2 x 100 @ 1:30 tempo
100 Kick

100 Easy

I don't do a lot of tempo work, so this was really good. It felt good to go fast, especially at the end of a hard three-week training cycle. I'd felt like hamburger through most of the previous week-plus, so finally putting it together with a legit tempo set felt a little like an exorcism.

I then headed into the gym.

I read recently that muscles don’t respond as well to weight training as we age, & that doing more sets often serves to address the issue. Moreover, four sets supposedly works for most people.

This absolutely tracks with my personal experience.

— Danno E. Cabeza (@DannoECabeza) April 21, 2024

Weight-Lifting: Set 1 (4x)
Lat Pulldowns
Bodyweight Squats
Back Extensions (Floor)

Set 2 (4x)
Hammer Machine Rows
Forward Lunges
Reverse Leg Lifts

Set 3 (4x)
Reverse Flies
Reverse Lunges

Set 4
Standing Curls (5x, including a warm-up set) 
Back Extensions (Bench) (4x)

This took just under an hour and went really well. We'll see how well I swim this afternoon after 48 hours recovery time.