blueollie

Last swim of the year…

swimlanes

Ok, maybe I am not quite that bad…:-)

2200 yards: 500 warm up, 10 x 25 drill, 25 swim (no fins)
5 x (100 pull, 100 swim)
150 back
2 x 25 fly.

Then to the weight room:
rotator cuff
5 sets of 10 pull ups
bench press: 10 x 135, 7 x 170
incline press: 7 x 135, 10 x 135 (changed the leverage a bit)
military press: 2 sets of 10 x 40 standing (dumbbells), 1 set of 10 x 180 machine
rows: 10 x 70 (too much), 10 x 55, 10 x 55 (the supine machine)
abs: 2 sets of 12 twist crunches, 2 sets of yoga leg lifts, headstand.

December 31, 2015 - Posted by | swimming, weight training

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