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Swim Workouts

  1. Week 137 - Wednesday

    by , May 13th, 2015 at 10:19 AM (After a long rest)
    Yesterday I caught a 6am flight to Minneapolis and as such missed my workout. With customer meetings all day I never made it to the pool and as is usually the way I felt sloth like last night and this morning. It's amazing how I have grown to live by my routine and one change causes me no end of affects. This morning I joined the Twin a Cities masters team at the University of Minneapolis pool. I swam my final big tens here and at least one dual meet as I recall from my college days. The pool was setup lcm which was nice and I really enjoyed the pool. It really is a great facility and I was amazed at how few masters swimmers there were.

    Warm up
    400 free
    300 pull
    200 kick
    100 drill

    main sets
    2x(200 kick/swim by 100 on 4mins, 3x100 kick on 2:15 done as 25 fast, 75 easy, 50 fast, 50 easy, 100 fast, 100 easy on 2mins)
    400 pull negative split on 6mins
    2x200 IM on 3:30 done as 1st round drill, 2nd round build each 50
    4x100 descend 1-4 on 1:45
    8x50 on 1min odds easy, evens fast
    4x100 on 1:45 done as 25 fast, 75 easy, where 25 fast moves from 1st-4th 25 by round

    warm down
    200 easy

    Most of this was swum aerobically. I got into a little bit of a race on the 400 and again on the 4x100s with one of the young guys. We went 2:20,2:15 on each 200 of the 400 pull, and descended from 1:10 to 1:03 on the descending 100s. The young guy got out after the 4x100s but I continued to work the even 50s and went 30s. The workout felt long but I felt good other than a slight pinch in my left shoulder which has been there for a while now and I probably need to go and see an ortho doctor.

    Updated May 13th, 2015 at 02:13 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 05/13/2015

    by , May 12th, 2015 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    4 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 100 IM or stroke 2:15
    4 X 50 stroke 1:15
    Four rounds

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: descend to fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  3. Workout 05/11/15: morning

    by , May 11th, 2015 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Drive-Ins with the family and it was fun to experience it with our exchange student. He said that he had only every seen the big screen under the sky in the movies, so we were able to share the real deal with him. On Sunday I helped to cover a friend's nursing home ministry and was home to spend the day with Lena and relax a bit.

    Quick swim this morning ...
    200 free/200 back/200 im drill
    1 x Noah's Ark with snorkel
    600 shark swim
    100 loosen and out
    (Solo/Rec/1800 yds/35 min)
    --------------------------------

    I was able to sneak in an extra piece of cake with breakfast this morning before heading off to work! Yum!
    Categories
    Swim Workouts
  4. Monday, May 11

    by , May 11th, 2015 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 fee w/paddles @ :50
    50 EZ

    Main sets:

    20 x 50 w/fins @ :50 done as:
    25 fly @ 100 pace + 25 EZ
    50 EZ

    10 x 100 flutter kick w/fins @ 1:30
    -- goal to be 1:05 or under
    -- went 1:00-1:02, second 5 were faster than first 5
    150 EZ

    8 x 25 w/chute & paddles
    100 EZ

    Total: 3500 x .944 (3304)


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    With Pitt closed for repairs, I just went to LA Fitness. No official word on how long it will be closed. I heard via hearsay that it might be 2 weeks. It is really difficult to coach with 25-30 people in 3 lanes ... and my slowest swimmers do not have very good lane etiquette. (I was so ticked off at a repeat offender last week that I almost kicked him out of the pool!) I wish the outdoor pools were open now ... it's certainly hot enough.
    Categories
    Swim Workouts
  5. Mon May 11, 2015 LCM DOUBLE

    by , May 11th, 2015 at 03:05 PM (Ande's Swimming Blog)
    Mon May 11, 2015 LCM DOUBLE

    Decided to go to Mission Viejo SPMA Zones instead of Nats. Fri 08/14 - Sun 08/16 We're going to fly out & take the train home, LA to San Marcos, we've never done a train ride like that. Booked the train, need to enter meet & book flights, hotel, & car.

    Whitney coached
    NOON - 1:15
    swam with Dale, Bob, & Marshall
    LCM main pool

    warm up
    Assigned 1,000
    Did 600

    Main Set

    Assigned: 20 x 100 LCM on 2:00
    Odds FAST pick a pace
    Evens easy
    DID: 20 x 50 LCM on 2:00
    Odds: FAST from a dive
    (4 fr went 29's & 28's )
    (4 bk went 30's & 31's )
    1 fr 28,
    1 FL 27
    Evens: easy

    there was more but I skipped it.


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 05/12/2015

    by , May 11th, 2015 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    5 X 100 1:45
    8 X 50 1:00

    6 X 50 kick 1:20
    1 X 100 easy swim

    8 X 100 2:15
    50 stroke/50 free

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  7. Mon May 11, 2015 LCM & SCY

    by , May 11th, 2015 at 12:38 PM (Ande's Swimming Blog)
    Mon May 11, 2015 LCM & SCY

    Trained Sat May 9th SCY at UT
    shortened the practice
    did some speedwork

    Decided to go to Mission Viejo SPMA Zones instead of Nationals
    We're going to fly out & take the train home, LA to San Marcos

    Today Whitney coached
    6:00 - 7:30 (in fact every morning practice this week is during the same time)
    swam with Mike V, Lindsey & Ned beside Todd, Tyler, Kristy,
    main pool then diving well

    warm up
    1000 LCM

    Main Set

    20 x 100 LCM on 2:00
    Odds FAST pick a pace (did em, dive, 50 fr, 50 bk held 1:09's)
    Evens easy

    moved to diving well
    assigned:
    500 (done 100 fr mod 25 FL fast) did (50 easy 50 skip 25 FL fast)
    rest 30 sec to 1:00
    400 (done 75 fr mod 25 bk fast) did (25 easy 50 skip 25 bk fast)
    rest 30 sec to 1:00
    300 (done 50 fr mod 25 br fast) (4 x 25 br fast )
    rest 30 sec to 1:00
    200 (did 25 fr mod 25 fr fast)
    rest 30 sec to 1:00

    100 (as few breaths as possible,
    I did it in 3, no breath on length 1 then 1 breath on lengths 2, 3 & 4)
    Tyler did it in 1)

    did a few sets of Pull ups after practice
    like (5 or 6 sets of 4 or 5 pull ups on 1:00 to 1:30)

    Next Meets

    July 10-11, 2015
    South Central Zone ó Summer Long Course Zone Championships
    The Woodlands, TX


    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA

    Updated May 11th, 2015 at 02:54 PM by ande

    Categories
    Swim Workouts
  8. Week 137 - Monday

    by , May 11th, 2015 at 08:56 AM (After a long rest)
    We had a very lazy day yesterday partly by plan and partly due to the weather. Storms rolled through all day and towards the end of the day we were under tornado watch.

    The pool was setup scy today due to a B/C meet at the pool over the weekend. I was REALLY sore today likely as a result of Saturday's power yoga class. My legs ached but my shoulders and back were incredibly stiff. I loosened up after we got going as usual but it seemed to take forever today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x125 kick on 2mins
    100 easy
    5x100 on 1:20 with snorkel
    4x100 on 1:15 with snorkel
    3x100 on 1:10
    2x100 on 1:05
    1x100 on 1min
    100 easy
    10x50 on 1min perfect stroke alternating free and back by 50
    12x25 no breathers with fins on :30
    6x25 no breath fly fast on 1min

    Warm down
    200 easy

    the kick was brutal. It's amazing how a set totaling 750yds can hurt so much. I really worked this set and was coming in on 1:45s. We have not done the 5,4,3,2,1 set in quite a while and the trick to this is to hit a good pace early and then to try to stay relaxed as the set progresses. I was holding 1:03s throughout and then tried bringing it home on the last 100. I came in on 1:01 which despite not making the final 100 I was happy with based on how I felt at the beginning of practice and in general right now. I am still not back aerobically where I was before the shingles but I am getting closer. The no breather 25s on :30 were tough.

    We have our teams post nationals party on the 6th June at my house and I am looking forward to it. I am also trying to figure out my meet schedule this summer I want to swim a few kids meets but I am not sure if this is going to work out. Ideally I would like at least one meet a month(preferably 2) but I am not sure if this will happen. Some of the kids meets I want to swim at are split across different sites(1pool in Keller and 1 pool in Lakeside with finals at Lakeside) and with my daughter swimming in 11-12 and me swimming with the older kids it makes it quite challenging. Obviously my daughters swimming comes first so supporting her is goal number 1. I will work it out!
    Categories
    Swim Workouts
  9. Week 136 - Saturday

    by , May 9th, 2015 at 07:20 PM (After a long rest)
    Today's practice was an hour earlier than normal and the pool was split into three groups, masters had 3 lanes, my daughters group had 2 lanes and the 14-16 yr olds had 3 lanes. We all swam the same workout and despite plenty of time on the sets it was swum very fast.

    The pool was setup LCM

    Warm up
    1000 alternating stroke and streamline kick by 100.

    Main sets
    2x(4x50 on 1min fly, 1 min vertical kick, 3x50 fly 6lines underwater on 1min, 3x50 fly fast on :50) round 1 swim, round 2 with fins
    3x(250 back done as 100 swim, 50 streamline kick, 100 swim on 4mins, 150 Breast done as 50 kick, 50 2 kick 1 pull, 50 swim on 3 mins)
    5x100 race from dive done as 25 under water, 50 swim, 25 streamline kick

    Warm down
    400 easy working on elongating the body and stroke

    I was next to the fast kids and me being me I swam fast. The fly was tough and we were holding :35s on round 1 and sub :30s on round 2 with fins. The back breast set was tiring and I worked the back but despite my best efforts the kids came back at me on the breast. I don't seem to make much forward momentum on breast. I felt good on my back and was getting about :35 seconds rest. The breast I was only getting about 10-15 seconds rest. The 5x100s were fun and I was amazed how quick the kids are both underwater and on the kick. I am able to hold my own on the swim portion but get my butt handed to me on the underwater and kick.

    After swimming I dropped my daughter home and then went to double yoga. My first yoga class was a basic yoga class where we worked inner thighs and worked on balance. The second yoga class was a power yoga class and I sweat up a storm. It was really tough. Lots and lots of strength and balance on one bent leg. Oh this hurt so so bad. I believe being tall is a disadvantage on the balance exercises and I have lots to perfect but I plan on working on it.
    Categories
    Swim Workouts
  10. Workout 05/09/15: morning

    by , May 9th, 2015 at 12:32 PM (Maple Syrup with a Side of Chlorine)
    My son and I made it to Men's Breakfast this morning complete with good food and great fellowship. It is so awesome to see men from different walks and stages of life sharing their faith and helping to build one another up. And the coffee wasn't bad, either!

    Made it to Masters this morning, had a good workout where I substituted in some IM work.

    200 Swim/100 kick/200 pull
    4 x 25 drill/swim
    4 x 100 on 2:10 (fast 25, DPS 750 [I did 150's with snorkel]
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    4 x 25 kick recovery
    100 for time [did IM: 1:10 high. Need to work more on breast kick]
    50 easy
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    200 loosen and out
    (Masters/Rec/2450 yds/60 min)
    ------------------------------------
    I tired to get under 1:10 on the IM, but it didn't happen today. Overall a nice workout, with Kevin, Rebecca, Melissa and her daughter Emily, and our summer-bird Mike from PA.

    Looks to be a beautiful rest of the weekend. We are planning to visit the Drive-In's tonight for the first time this summer at Hathaway's. There could probably be a better double-bill, but for my tastes there are not a whole lot of movies that aren't rated R anymore and especially that I would choose to see with my family. It is so cool to be able to watch movies this way

    I wish all of you ladies out there in the pools a Happy Mother's Day (even if you may not have any children, as all women help to shape those that they are connected with and provide a voice that some people may never hear otherwise). I am covering one of the nursing home services and plan to take highlight's from the delightful book of Ruth.
    Categories
    Swim Workouts
  11. Workout 05/08/15: evening

    by , May 8th, 2015 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    Very thankful for the day off today and the ability to spend it with my wife getting some plants and fruit trees into the the ground.

    Quick swim before some grilling tonight ...

    200 frr/200 bk/200 im drill
    400 shark swim
    200 easy
    (Solo/Rec/1200 yds/20 min)
    --------------------------------

    Enjoyed our first campfire in the backyard, and tried out a "S'moreo" ...
    Categories
    Swim Workouts
  12. Week 136 - Friday

    by , May 8th, 2015 at 06:33 PM (After a long rest)
    We had more storms come through Dallas last night and I also had a big meeting today and was anticipating a tough night getting to sleep but I slept again like a baby. I got 9 hours of deep sleep!

    The pool was setup LCM this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main set
    12x50 backstroke kick with fins on :50
    3x(3x100 with snorkel on 1:20 holding 1:10, 100 easy on 2mins)
    4x(2x50 catchup on 1min, 2x25 afap on :40, 100 IM afap on 1:40)
    4x(1min vertical kick straight into 10 dolphin kick push off with break out)

    Warm down
    100 easy

    I was holding :31s on the kick set with fins. I held 1:10s comfortably uncomfortable(Tom's way of saying that you swim within yourself but your working it). The fast 25s were fun! I worked both 25s but went especially hard on the second 25 from the middle of the pool with no push off. I felt good. The IMs I held 1:15s and again felt strong particularly on the fly. In fact I am feeling really good on fly which makes me wonder if I should try swimming it seriously at a couple of meets this summer.
    Categories
    Swim Workouts
  13. Week 136 - Thursday

    by , May 7th, 2015 at 08:38 PM (After a long rest)
    I had another really good night of sleep. In fact I slept so deep that when I woke up this morning I was shocked to see my daughter wedged between my wife and I. Apparently we had storms last night and my daughter snuck down and somehow did not wake her mother(she is a very shallow sleeper). I don't recall the last time my daughter slept with us; it brought back great memories of when she was 5 or 6 and would make any excuse to sleep with Mum and Dad. Fun days!!!!

    today I once again did an easy weights workout focusing on all muscle groups with the intent of getting the muscle pain associated with getting in the weight room out of the way. I added an extra round of abs and did the new last abs exercise my yoga instructor suggested which quite honestly is brutal.

    Weights

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    3x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x25 with fins on :40 done as open, close, easy, fast
    200 easy

    My upper abs in particular hurt a lot today. The 90/45/15 was really hard and I found it much harder going back up than down. This is legs together in an extension at 90 degrees to your torso for 10 seconds, lowering the leg extension to 45 degrees and holding for another 10 seconds, lowering the legs to 15 degrees and again holding for 10 seconds, then going back up. The last 90 degrees was awful. I am really weak at 90 degrees for some reason. I definitely will work on this.
    Categories
    Swim Workouts
  14. Thursday, May 7

    by , May 7th, 2015 at 02:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    6 x 25 stroke rate drills @ 1:00
    100 EZ

    10 x 25 @ :40
    -- SDK to 15 @ 100 pace (12), then cruise
    150 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    -- I missed on #3 and tried to bear down and focus more
    200 EZ

    8 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~~~~~


    I was pretty tired today, and the quads were sore. I looked back at my flog and this was the 7th day in a row of workouts, some doubles. My body always seems to start protesting at this juncture. I'm going to try to push through tomorrow and take Sat off. Given that, I didn't do much race pace work today. And the backstrokes seemed unnecessarily hard, and I've gone slightly faster before. I think I really need to do more hypoxic work heading into next short course season. I haven't done much the last month at all. I'm hoping the pool will be set up long course tomorrow.

    If I had been smarter, I would have signed up for Canadian Nationals. Mid-May is a great time for a meet, and 3 weeks after our nationals allows for a re-boot and re-taper. Next year I will keep this in mind.

    Updated May 7th, 2015 at 04:01 PM by The Fortress

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    Swim Workouts
  15. Wed. May 6

    by , May 7th, 2015 at 09:39 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    straight arm dips, 80 x 3 x 25
    face pulls, 60 x 3 x 25
    overhead squats, 45 x 3 x 8
    glute isolator, 50 x 4 x 6 each leg
    cable rotations, 25 x 1 x 10 -- I stopped bc these were bothering my bicep tendon
    good mornings, 65 x 3 x 12
    planks on foam roller, 3 x :30, 2 x :45
    rear delt fly, 65 x 3 x 8
    kneeling ab crunches, 120 x 3 x 20


    Swim/SCY/Solo

    2000 EZ x .944


    ~~~~~~~~~~~~~~~~~~~~~

    I seem to have a new body part that is sore -- my inner left knee. I suppose it may be due to the meager jogging I was doing ... I guess I'll have to google about exercises for the knee. Aging up in masters = always some new ache or pain. I wish I had bionic joints.
  16. Easy day today after weightlifting last night

    by , May 7th, 2015 at 07:15 AM (Mixing it up this year)
    Needed a recovery day after my weightlifting last night. Tomorrow will be the start of Long Course in the mornnings!

    500 free
    500 free kick w/zoomers
    200 fly scull w/zoomers & snorkel
    200 torque drill w/snorkel, bouy & paddles
    200 angel arm fly w/snorkel & bouy
    200 1 arm fly w/zoomers
    200 streamline fly kick w/zoomers
    500 Free kick w/zoomers mod/fast

    Total 2500 yards
    Categories
    Swim Workouts
  17. Week 136 - Wednesday

    by , May 6th, 2015 at 06:43 PM (After a long rest)
    I had a great night of sleep last night and woke up looking forward to practice. I am finally feeling pretty good again after my shingles and other than getting tired quicker than I would like I am doing great.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x(100 kick on 1:30 afap, 50 fly on :40 afap, 100 easy on 1:50)
    10x50 on 1min long perfect swims concentrating on DPS
    12x50 on 1min at 200 race pace(26/27)

    Warm down
    300 easy

    This was one tough workout. The kick/fly combo was tough. I held 1:15-1:16 on the kick and :29/:30 on the fly. Tom said he wanted between 5 and 10 seconds rest and as it turned out I got more than that. The 50s at race pace was tough as usual. I need to revisit the article I read about race pace training because I believe I am going on too much rest and need to fail. We are not back to 16x50ís yet but I also believe in the USRPT training Rushall was suggesting 20ish seconds rest, which would imply we should be going on :45/:50. I also feel like I should be trying to hold :26ís not :27s so need to really work on this. Also I need to see if an adaptation for long course makes sense.

    One of my training partners twisted my arm to go to Summer Nationals and I booked a flight today. I also spoke to Tom this morning about us hosting a 2 day meet in Rockwall the weekend after Nationals. Tom was receptive and we tentatively booked the pool. We hosted a meet last summer and according to Tom we donít use the USMS meet registration system and he had to hand enter everyone based on only accepting paper entries. I need to do some research on the online system, so if anyone knows who I can speak with about setting up online meet registration so that entries and results can easily feed into the USMS results database I would very much appreciate an introduction or a discussion. We are using the online system for USAS meets so I would have imagined we could use the same system(I believe we are using HyTek).
    Categories
    Swim Workouts
  18. Wish I could go to Y Nats

    by , May 6th, 2015 at 07:24 AM (Mixing it up this year)
    Stuck here in Savannah for the duration of this go-live. Good Luck to the Liberty Y swimmers! Wish I could go with you.

    500 free
    500 free kick w/zoomers
    9x200@3:00 free w/paddles & bouy went 2:57, 2:57, 2:56, 2:54, 2:50, 2:50, 2:49, 2:47, 2:46
    200 free EZ
    200 free kick w/zoomers EZ

    Total 3200 yards
    Categories
    Swim Workouts
  19. Workout 05/05/15: evening

    by , May 5th, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Today is my day off but I had a meeting at the main office just west of Albany, NY, and took advantage of the dry (and warm) weather to ride my motorcycle. This is noteworthy because I will be paid for riding my motorcycle - mileage and an hour of travel! This doesn't happen often but is really cool when it does. At the meeting I was one of the top four pharmacists recognized for preforming MTM (Medication Therapy Management) services over the last year, so that was cool.

    I arrived home in time to pack my swim bag and head to the Rec for Masters. As ususal, I tried to come up with a fun (albeit nerdy) workout in honor of Cinco De Mayo ...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    -------------------------------------------
    I did my Build a 200 IM (50 stroke fast IMO into 150 DPS with snorkel; last 200 was IM on 2:47) and kicked the 100's (finished right at 1:30 which was a bonus).
    I did the 50's all backstroke, and the fast one was :31 with a flip. On the 25's, I did 12,12,11,10,10,8 (but the last one was almost catch-up drill )

    Today also would have been my dad's 71st birthday. It is neat checking out some old pics from family on various social media.

    Updated May 5th, 2015 at 11:18 PM by rxleakem

    Categories
    Swim Workouts , Reference: workouts
  20. Week 136 - Tuesday

    by , May 5th, 2015 at 09:23 PM (After a long rest)
    I had a good night of sleep and felt good this morning. Today was my weights and a short loosen up swim.

    Weights

    i decided to go pretty easy today since its been a month since I lifted. I decided to do a circuit working everything and then to do a couple of rounds of abs.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside)
    2x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup
    16x25 with fins on :40 done as open, close, easy, fast
    400 easy

    i was sore after weights/dry land today.
    Categories
    Swim Workouts