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Mike's Rocky Mountain Blog

Weekend Workouts

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by , September 22nd, 2008 at 12:08 PM (438 Views)
Saturday

Had to squeeze this one in.

500 Pull Free
500 Kick
10 X 75s Build
250 Warm Down


Sunday

60 X 50 @ 1:00

1-10 Pull FR (stroke count avg 13)
11-20 FR (stroke count avg 10)
21-25 FR SDK/Breakout emphasis
26-30 Breathe 3/5/7/9/11
31-35 BR Down (build)/Easy free back
36-55 (4 X 5 IM order (1-4 drill) 5 for time)
Extra minute rest before #5 each time
Times:

FL: 27.5
BK: 29.5
BR: 32.5
FR: 23.5

Felt pretty good since these times were:

From a push
in a warm pool
wearing a jammer
after heavy weight workout

Lifting: 10/8/6 for all exercises
Flat dumbell press 150/155/160
Lateral raises: 50/60/70
Pull downs: 140/150/160
Standing pull downs: ?/?/?
Front shoulder raises: 80/85/90
Seated rows: 110/120/130
Cable chest flys: 80/90/100

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Updated November 16th, 2008 at 10:38 AM by alphadog

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