Swim and Strength

At first glance the swim workout on the plan for Thursday looked rather simple and easy. However once in the water and into the main set I was surprised at how difficult it felt. That just proves that no matter how confident we are in our fitness the work still needs to be done.

Swim Workout #4

• 300 warm up
• 8 x 50 drills
• 1 x 300 (30 sec rest)
• 3 x 200 (30 sec rest)
• 1 x 300 (30 sec rest)
• 8 x 50 drills
• 200 cool down

I'm really enjoying the Tuesday and Thursday night strength workouts and feel like I'm making good progress. The workouts are a blast and very challenging. Especially for an endurance athlete with little upper body strength like myself. Thursday is typically upper body day and when Roberto is stressing that you warm up your upper body with a specific warmup, you know it's going to be a hard workout!

Warmup:

• Jump Rope: single leg alternate 10 per leg; same backwards (60 sec)
• Medicine Ball: squat-thrust-jump; bicycle; v-ups; 10 pushups on ball
• Jump Rope: scissor jump forward and backward; side to side scissor forward and backward
• Medicine Ball: squat-thrust-pushup-jump; standing med ball circles

Stretch

Stations

• 1 - Over unders (35lb plate) down and back over & under hurdles - 1 set
• 2 - Tornado Ball - 20 w/heavy ball; 80 w/light ball
• 3 - Standing weight plate circles 5 per direction; 5 x 5 x 5 shoulder raises - 1 set
• 4 - Bicep curls and tricep ext. on swiss ball 1 x 10-15 each
• 5 - Praying mantis on barbell 1 x 10
• 6 - Partner pushups 2 x 10
• 7 - Pull ups 1 x 15
• 8 - Keg lifts 2 x 8

Boxing

• Left-right combination x 60 seconds
• 100 fast punches ("sounds" easy...)

Stretch