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Swim like an Orca, but faster !

Morning-Dryland and evening workouts

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by , September 2nd, 2009 at 03:23 AM (528 Views)
SOLO - BYO - UMHS
Morning workout 6-7:15 AM
A part of RickMiles workout....

Warm 1000-
5x100 1:45
4x75 1:15
8x50 :45
Kick
8x25 on side w/snorkle :40
Main
1x200 50 stk/50 FR
2x100 2:15
4x50 1:00
x2 #1 BK, #2 BR
Sprint
12x25 fast on :40 (1:00)
1-6 BK
7-12 BR

250 Cool down

Didnt push too hard, really tried to focus on stroke.
Back is still a struggle, breast will take time to develope a good kick.

2950 scy

Lords Gym 7:40-8:10am

90 lb assist pull-up and dips 2x5
Ab machine about 50lb 2x10
Leg extension
Leg curls
Calfs
started on ab/back device with 10lb weight
Curls
Triceps
Incline chest
Med ball throws
Shoulder in pain, no hangs, pull downs etc...

Aquasol - Coach Janine-afternoon workout
5:30-6:30pm

Warm - 350 (150FR/ 50 BK, 100K, 50 FR)
Main
6x200 1,3,5 FR on 3:30 - 2,4,6 IM on 4:00
Drill
4x50 Drill/swim IM order 1:15
3 times through
50 kick w/ weighted ball drill
100 cool down
2300 SCY

Don't think I will do am/dryland/pm again for awhile, I was fortunate to have sleep from my dayoff, and able to sleep after the dryland, since I work nights...However it felt great to be able to push myself and get some good conditioning in today.

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