Took yesterday off -- my first rest day since my race so I was due :)

My focus for the winter is going to be to get STRONGER. I am tired of feeling like crap at the end of long races knowing that is my fault for neglecting my strength training. Of course, I will always feel like crap at the end of a long race but it will help my attitude to know that I took no shortcuts.

Had a good swim practice this morning. Emily had us do her favorite killer workout 4-6 sets of 75, 100 and 125 on the same interval. I picked the 1:45 but had to go to the 1:50 to make the 125 on time. We only did 4 of them.

Swim Practice 2500 @ 01:00:00

So today I lifted on my own before spin class and will record my strength training in my blog to keep myself accountable.

Strength Training
CHEST
Bench Press 3x15 @ 12 lb Dumbbells
Chest Flyes 3x15 @ 12 lb Dumbbells

BACK
1 Arm Row 3x15 @ 8 lb Dumbbells
Seated Row Machine 3x15 @ 40 Machine

SHOULDERS
Overhead Press 3x15 @ 8 lb Dumbbells
Upright Row 3x15 @ 8 lb Dumbbells

Started to run out of time here...

BICEPS
Hammer Curls 2x15 @ 12 lb Dumbbells

TRICEPS
Dips 2x12

Then did a 45 minute spin class with Dina. I like her classes because she does a good job with sprinting and leg strength.

Spin Class
143a 171m