Strength Training and Dryland Workouts

Swam 3000 SCY this am details on Fort's HIT forum. Workout #3
I did the 5 x 100 set as BR and then FR with fins.

PM Drylands:
I do a super set of plyo-intensive stuff, 4 times through, minimal rest between stations:

• 1 x 8 pull ups/chin ups (2 rounds pulls/2 rounds chins)
• 1 x 10 box jumps
• 1 x 15 plyo press ups (with a clap)
• 1 x 10 star-jump burpees ( i take my hands up beyond star-jump to a streamline position)
• 1 x 10 med ball squats
• 1 x 10-15 med ball press throws--think BR recovery
• 1 x 10-15 med ball pullovers--aggressive motion from overhead to arms infront of torso (guys, keep hold of the ball if you do this one)

Take a minute between rounds. To let your HR come down,take a sip of water, and ask yourself exactly why you decided to do this set

Finished off with little extra ab work. 1min plank, 20 crucnches, 10 reverse crunches, 10 pelvic raises (engage your core don't use your thighs).

I AM DEAD.

Began at 5 am with 3000 yards of IM work:
Warm Up
600 FR/Non FR by 100.
I did K, BK, BK
Main
2 300 IMO K/D/S on :500
3 x 200 on 3:30
4 x 100 IM 2:00
5 x 50 1:00 Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
Cool
2 x 100 Pull: Snorkel, Paddles & Fins
4 x 50 swim Snorkel only.

Late Morning Cruise:
4 x 50 FR
12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
3 x 100 K with fins :20RI Did FR, FR, FL
4 x 50 Pull Snorkel, Paddles & Fins
4 x 50 Snorkel & Paddles
4 x 50 Pull Snorkel.
4 x 50 No Gear

After Work:
40 mins elliptical HR >120
Leg Press
Pull Downs
Pullovers
Bench Press
Yoga Ball abs and hyper extensions.

Coached team and taught swim lessons.