Wednesday, November 16
Swimming: 58 minutes, 27.33 seconds
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*
Ultimate Cardio: 30 minutes
Body Pump: 45 minutes
Thursday, November 17
Swimming: 1 hour, 12 minutes 27.78 seconds
600 Warm-Up
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
1x600 cool down (4x: 100 swim/50 kick)
*4400 Total*
Treadmill Run: 30 minutes, 3.44 miles
Stationary Bike: 20 minutes, 5.89 miles
Friday, November 18
Swimming: 38 minutes, 17.61 seconds
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*
Jogging: 30 minutes on indoor track
Spinning: 60 minutes (interval work)
Labels: Working out
posted by Michael Hickerson at 11/18/2011 04:42:00 PM |
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