Warm Up: 300m freestyle moderate, 100m Combat Side Stroke, 2x25m underwater
Form focus:
50m catch-up drill
50m freestyle
25m streamline kick drill
25m freestyle
25m streamline kick drill
25m freestyle
50m one-armed drill
50m freestyle
25m streamline kick drill
25m freestyle
25m streamline kick drill
25m freestyle
50m fist-swim drill
50m freestyle
Notes: Outer left elbow still giving me shit and is being a huge obstacle to my getting back into swimming. Form felt pretty good, was moving pretty fast.
LIFT: Upper Body
Incline Bench Press Machine: 170lbs, 4 sets of 6 reps (Did 25 flutter-kicks after each set)
Half-hammer, half-trad Dumbell Curls: 50lbs, 4 sets of 6 reps
Standing Dumbell Tricep Raises: 65lbs, 4 sets of 6 reps
Chest Fly Machine: 170lbs, 4 sets of 6 reps (Did 50 oblique crunches after each set)
Bent-over Dumbell Rows: 75lbs, 4 sets of 6 reps
Dumbell Military Press: 45lbs, 4 sets of 8 reps
Ab-crunch Machine: 150lbs, 4 sets of 10 reps
Preacher Curl: 135lbs, 4 sets of 6 reps
Tricep Rope Pull-down: 85lbs, 4 sets of 6 reps
Bench Press: 215lbs, 3 sets of 6 reps
Lat Pull-Down: 165lbs, 3 sets of 6 reps
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