View RSS Feed

Swim like an Orca, but faster !

Very cold Norcal Monday 27Apr09

Rate this Entry
by , April 28th, 2009 at 01:12 PM (455 Views)
Actually Tuesday 28Apr09 (working nights does that to to you)
5:20am - UMHS / Y
/solo /scy
Warm up
400

Main
4x100 1:30 (hold 1:20)
20x25 ( 5 each stroke) :45
4x100 1:30 (hold 1:20)
16x25 (BR/BK drills)
4x100 1:30 (hold 1:20)
12x25 (3 each stroke) fast on 1:00

200 warm down
(3000)

A modified Jackie Hirsty workout. I have noticed that on the warmup, if I swim a continuous non-stop 400, I do better in the interval/sets.
Getting tired of having a slow BK, so today Ive been putting more effort into it.

Lords Gym 7:30am

Assisted pull up 2x8 110 & 120
Assisted dips 2x8 110 & 120
Hip adduction 3x8 50
Hip abduction 3x8 50
Quad Ext. 3x8 40 & 50
Leg curls 3x8 40 & 50
Squats 3x8 80
Cable cross
Pull down (BF) 3x8 25 & 20
Pull down (BK) 3x8 12.5
Lat Pull Dw 3x8 90, 100,110
Ball
Crunches 3x10
Back Ext 3x10
Med ball routines, throws downs etc...between sets.
(crunches on a stability (swiss) ball are more intense than on the floor, I put my feet up to the wall)

Submit "Very cold Norcal Monday 27Apr09" to Digg Submit "Very cold Norcal Monday 27Apr09" to del.icio.us Submit "Very cold Norcal Monday 27Apr09" to StumbleUpon Submit "Very cold Norcal Monday 27Apr09" to Google

Updated April 28th, 2009 at 10:16 PM by EricOrca

Categories
Uncategorized

Comments