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Swim like an Orca, but faster !

August 23rd & 24th 2011

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by , August 25th, 2011 at 12:20 AM (419 Views)
Tuesday August 23, my upper's weight routine
Lord's Gym
45 minutes
Inclined bench press 3x 10x35lbs
seated isolated curls 3x 10x35lbs
Forearm curls 3x 10x35lbs

Cable straight arm's pull downs
12 x 25 lbs each arm
12 x 27.5lbs each arm
12 x 30lbs each arm

Cable pull downs, backstroke sim.
12 x 15lbs each arm
12 x 17.5 each arm
12 x 20 each arm

Leg press
10 x 230lbs
10 x 270lbs
4 x 360lbs

Triceps cable 3 x 10x60lbs.

Flat on back bench press
3 x 3 x 140lbs.

Wide grip pull downs
10 x 100
10 x 120
10 x 140

inclined sit-up's 3x10
Cool down bouncing med ball (8lb)
with each arm

Wednesday August 24, 2011

Aquasol 5:30-7:00PM

Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
12x50 FR Scull drill/Swim on 1:00 (600/1400)
4x200 Odds IM / Evens Free on 3:30 (800/2200)
12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
100 Cool-down
2900 SCY
Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.

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