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Mixing it up this year

working on that right arm

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by , October 29th, 2013 at 07:37 AM (195 Views)
I need to build some strength in my right arm which actually has done better since starting the weightlifting. My legs are ripped today from the leg work I did yesterday while coaching. If I have to stand on deck for 2 hours I can certainly do some squats and lunges to work my legs during that time.

This is an old Rick Benner workout that I like to use to test my strength and speed. My left arm was a second slower than normal but my right arm was faster with the longer rest.

500 free
500 free kick w/zoomers
5x50@1:10 free right arm w/paddle was holding 1:00 about 5 seconds faster than I used to
5x50@1:00 free left arm w/paddle was holding :56 about 1 second slower than I used to
200 free kick w/zoomers
5x50@1:00 free w/paddle on right arm 4 kicks on paddle hand
5x50@1:00 free w/paddle on left arm 4 kicks on paddle hand
200 free kick w/zoomers
400 free w/snorkle maintain 6 beat kick focus on pull for both arms
200 free kick w/zoomers

Total 3000 yards

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Swim Workouts

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