Categories
Swim

Re-engage

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

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