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Elise's Fitness Fun

Weights plus easy swim

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by , October 23rd, 2009 at 08:36 PM (492 Views)
Hit the weight room this afternoon and followed it with an easy swim.

Weight room:

Bench press: warm-up- bar x 5
2 sets of 75 x 15

Lat pull-down: warm-up - 50 x 5
90 x 5
2 sets of 120 x 15

Triceps pull-down: 2 sets of 30 x 15

Alt. hammer curls - 2 sets of 15 x 10

Core: 1 set of 100 bicycles
1 set of 50 good morning darlings
2 sets of 25 crunches

One mile easy run at 10 minute mile pace - threw in a couple of 30 second surges

Swim:

400 Reverse I.M. - 100 easy free, 100 breast kick, 100 double-arm back, 100 one-arm fly

4 x 50 free with buoy only on 1:00

500 free drill with fins - first 100 - kick on side, second 100 alternate 3 strokes with 12 kicks on side, third 100 alternate 3 strokes with 6 kicks on side, fourth 100 alternate 3 strokes with 3 kicks, fifth 100 is regular free.

4 x 100 - 25 underwater breast, 75 easy - 30 seconds rest between each 100

400 easy kick with fins - alternated 100 free kick with 100 back kick

1900 yards

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Updated October 23rd, 2009 at 10:49 PM by elise526

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