Tuesday, February 02, 2010

60 minute swim with Tracy and Sam which was great!

600m w/u (200 swim, 200 pull, 200 kick)
and then: 16 x 50m @ 1:10 but gradually slowing down to 1:20 (incl. rest) haha
+ 8 x 50m @ 1:15
200m kick c/d

30 minutes strength:
Barbell squats: 3 x 20 @ 25/35/45 lbs
Bosu DB squats: 3
Single leg squats (left leg only): 1 x 20 @ 40 lbs
Cable row: 3 x 15 @ 45 lbs
Lat pull downs: 3 x 15 @ 45 lbs
Calf press (left leg only): 3 x 20 @ 70 lbs
Hip abductions: 3 x 15/15/20 @ 90/90/70 lbs

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