Holiday swim break over. Swim workouts re-engaged. I did do quite a bit of walking and some dryland weight exercises over my swim break. I’m just going to keep this post simple and focus.
Swim Workout
Goal: Moderate 3000 Yard swim workout. Getting myself back in the groove after my layoff.
Dryland Exercises
- 60 seconds of jogging in place
- Weights 4x
- Chest focus: 12 X 15 lb butterfly
- Back: : 12 X 15 lb upright rows
- Abs:
- Upper Abs: 12 crunches
- Lower Abs: 12 reverse knee ups
- Side Abs: 12 Oblique V-ups each side.
- Back: 12 Reverse crunches on exercise ball
- 60 second plank
Pool Warmup
60 seconds Dynamic stretching the shoulders and arms
- 350 Freestyle
- 100 Backstroke
- 100 Breast stroke
Main set
- 500 Kickboard:
- 100 Freestyle kick
- 100 Dolphin kick
- 100 back kick
- 100 breast kick
- 100 free style kick
- 500 Freestyle with Pull Buoy & Paddles
- 500 Freestyle no tools
- 500 Kickboard with Fins
- 150 Freestyle Kick
- 100 Back Kick
- 150 Freestyle Kick
- 100 Back Kick
Cool Down
- 250 Freestyle with pull buoy and paddles
- 250 Freestyle no tools