Friday, January 27, 2006
Road to CDA 06: Swim 3k/weights,core
Fri 1/27
Summary: Swim 3k (58'), weight routine (45'), core (20')
Swim: Time limited: no drills
500 wu/100 cd
Did 4 sets, 600 each
Set 1 = 3X200: 2:58/40
Set 2 = 4X150: 2:13/30
Set 3 = 6X100: 1:29/20
Set 4 = 12X50/1 min cycle: did breathing drills for every 6. Breath every 2/3/4/5/6/7 strokes. On the 7 stroke 50, only breathed 3 times per link.
Weights: nearly full routine, cut a couple of upper body sets due to time. 20 min core.
Routine:
Core 20 min first
Lunges bar+20 lbs, 2X20
Hamstring curl, single leg: 30lb, 2X20
Quad curl, single leg: 30lb, 2X20
Inner/outer thigh: 85 lb, 2X20 each
Lat pull down: 80 lb, 2X20
Deltoid "burners" 2X20
Bench Fly: 40 lb, 2X20
lateral deltoid: 30 lb, 2X20
Leg press/calf press: 70 lb, 2X20 each
Summary: Swim 3k (58'), weight routine (45'), core (20')
Swim: Time limited: no drills
500 wu/100 cd
Did 4 sets, 600 each
Set 1 = 3X200: 2:58/40
Set 2 = 4X150: 2:13/30
Set 3 = 6X100: 1:29/20
Set 4 = 12X50/1 min cycle: did breathing drills for every 6. Breath every 2/3/4/5/6/7 strokes. On the 7 stroke 50, only breathed 3 times per link.
Weights: nearly full routine, cut a couple of upper body sets due to time. 20 min core.
Routine:
Core 20 min first
Lunges bar+20 lbs, 2X20
Hamstring curl, single leg: 30lb, 2X20
Quad curl, single leg: 30lb, 2X20
Inner/outer thigh: 85 lb, 2X20 each
Lat pull down: 80 lb, 2X20
Deltoid "burners" 2X20
Bench Fly: 40 lb, 2X20
lateral deltoid: 30 lb, 2X20
Leg press/calf press: 70 lb, 2X20 each
