Well, my new routine got a bit off routine in the last two weeks. Thanksgiving week means a lot of good food and having to adjust things due to different schedules. It was all going well enough until late Sunday when I came down with the flu. It's knocked my routine completely off. I just now feel like I'm getting back most of my energy to where I could feel like doing a light work-out again. So, I am declaring this week a bust and will have week four start with next Monday, when I hope to try and burn off some of that delicious food I had over Thanksgiving and beyond.
Monday, November 21
Swimming:
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
Tuesday, November 22
Swimming:
6x50 @ 1:10 (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 @ 1:15 (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
3x50 @ 1:10 (kick hard on wall between reps)
1x200 (50 kick w/board, 50 pull w/board)
4x25 @ :40 (descend stroke count 1-4)
1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*3300 Total*
Treadmill Jog: 30 minutes, 3.30 miiles
Stationary Bike: 20 minutes, 5.84 miiles
Elliptical: 10 minutes
Wednesday, November 23
Swimming:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*
Spin Class: 45 minutes
Jogging (Indoor Track): 38 minutes
Thursday, November 24
BoroDash -- 4.0 miles in 37:48 seconds
Friday, November 25
Walk/Jog on Indoor Track: 15 minutes
Spin Class: 1 hour
Swimming:
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*
Saturday, November 26
Swimming:
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*
Ultimate Cardio: 55 minutes
Labels: Working out
posted by Michael Hickerson at 12/01/2011 09:31:00 AM |
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