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  1. Thursday 4/24/14

    Thursday 4/24

    PM only SCY + Weights

    Swim:

    2x
    400 swim get out and dive every 100
    8x25 @ :10 rest scull/drill w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins

    4x25 @ :30 V.S.
    100 EZ

    Total: 2000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 35)
    3x10 DB single-arm bicep curls (20, 30, 35)
    3x10 DB triceps extension (30, 40, 45)
    3x10 DB single-arm row (30, 40, 45)
    3x10 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (8, 8)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  2. 4|27|14 SCM

    16 dives from side with video feedback

    10 x 50 fast on 2:00 as 25 fr / 25 FK (evens with fins)
    • 43 - 40's odds
    • 33's evens


    Drylands:
    dumb bell bench presses (hands slightly internally rotated)
    • 8 reps each with 25's, 35's, 50's, and 75's resting 2 minutes between


    RC stuff
    hip stuff
    midsection stuff

    Updated April 27th, 2014 at 11:34 PM by __steve__

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