Still Working at this daily writing.
It’s late. Squeezing in my daily writing. This daily writing habit is a challenge for me to find the right hook in the day to get this done. So. Only a workout today. No words of wisdom. Just keep on swimming.
Today’s Workout was a recovery swim. 3000 yards. After two high intensity days in a row. I could feel my body hollering at me. So, I needed to recover. Also, I had a meeting post-swim which meant I needed to keep the swim relatively tight to 60 minutes today.
Dryland
- 60 seconds jogging in place warmup
- Weights 4X
- Hamstrings: 12x Hamstring Lifts
- Quads: 12x Squats (no weights)
- Core Workout
- Upper Abs: 15 crunches
- Lower Abs: 12 Knee-ups
- Side Abs: 12 Oblique V-up’s each side
- Side Abs: 12 Russian Twists with 12lb kettle ball
- Back: 12 Reverse Crunches on exercise ball
- Transverse Abs: 60 second plank
- 120 second static Stretching
At the Pool:
Dryland Warmup: Arm Circles back and forth. Legs side to side.
500 yard Warmup:
- 150 yard freestyle no flip turns
- 150 yard freestyle with flip turns
- 100 yard backstroke
- 100 yard brest stroke
2000 Main sets
- 500 kick-board
- 100 freestyle kick
- 100 dolphin kick face down
- 100 backstroke kick
- 100 brest stroke kick
- 100 freestyle kick
- 500 yards freestyle with Pull Buoy and Paddles
- 150 yard freestyle no tools
- 100 yard backstroke
- 150 yard freestyle
- 100 yard backstroke
- 500 yard fin work
- 150 yard kick-board freestyle kick
- 100 yard dolphin kick face up
- 150 yard kick-board freestyle kick
- 100 yard dolphin kick face up
500 yard Cooldown
- 250 yard slow freestyle swim with pull buoy and paddles
- 250 yard slow freestyle no tools
Static Stretching, hips, shoulders, arms, calves, achilles