Water and iron…


Swimming: 500 warm up, 5 x (50 drill, fins, 50 free), 5 x 200 on the 4: 3:33, 3:34, 3:33, 3:32, 3:28. 100 back (fins), 50 fly (fins), 50 pull.

Yes, it was crowded and I shared a lane at two separate times. The second time it was just another stinky guy.

Weights: rotator cuff, pull ups (5 sets of 10)
incline presses: 10 x 135, 7 x 150, 10 x 135
military presses: 3 sets of 10 x 40 dumbbells (standing)
rows: 3 sets of 10 x 110

Yoga: focus on leg lifts and abs (a few sun salutes, etc) and headstand.

Overall my body isn’t that “tired” but my running needs rebuilding, as does my walking.


November 18, 2015 - Posted by | swimming, weight training

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