1 December 2009

I thought this might be a nice way to keep track of the workouts that I plan to do in the pool and for dryland.  Hopefully this will help me to keep my promises to myself of getting back in swimming shape and being able to compete again.  What better time than today? 

This workout starts out with a quick dryland session and continues in the pool...Hope you enjoy!

10 min. stair run w/stabilizing push-ups
     -Run 10 min. straight of the pool balcony stairs.  After each lap completed, do 15 stabilizing push-ups before starting the next round.

8x25 abs
     1. Flat 2. Regular 3. On bench 4. Legs up  (repeat in reverse order)

8x Sprints + Triceps
     Sprint followed by 15 tricep dips on bench (1'00 min. intervals)

Stabilizers x2 ['45 sec intervals]

Now for the pool workout!


200 free/bk
200 IM drill – reverse
200 Pull
4x100s uw bk/k – bk/k (by 25s) - complete for each stroke

4x250s @ R ‘45
50 drill
100 free (odd) stroke (even) – 70%
25 uw kick
75 H-E-H

100 EZ Bk

4x150s @ R ’30 – Pull by 50s
DPS – B5 – B7
Pull Buoy
B7 – B5 – DPS
Pull Buoy

100 EZ Bk

4x75s @ R’15 – Fins
H-E-H
UW-D-SP
E-H-E
SP-D-UW

200 Cooldown

3600 yds total