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After a long rest

Week 52 - Wednesday

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I was muscularly sore this morning after lifting last night, but loosened up in the pool and by the end felt pretty good.

I lifted last night with my son. We did a 10 minute warm-up; with him do the elliptical and me doing the vasa swim trainer. We then did our circuit training as we have previously done. My son still complained but it was definitely much less than previous workouts and at the end he said how much he enjoyed working out with me.

The circuit was similar to previous workouts.

3x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
5 minute vasa swim bench warm down

Today we had a recovery workout with lots of long aerobic stuff(s)

Warm up
400 free with snorkel
6x50 catchup on 45
8x100 IM on 1.30

Main set
3x500 swum 200 free, 100 back, 200 free on 1.20 base
1000 swim with snorkel concentrating on kick and DPS
8x50 on 50 swum 25 free, 25 back

Warm down
100 easy

Total 4500scy

Despite this being a long recovery day I really needed it.

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Swim Workouts