Accomplishment of the week: I bought my first road bike!
Here's the breakdown . . .
Monday, August 11 - Swim 45min
We changed it up a little bit today. Instead of a distance-centered workout, we did time-based and focused on drills and power. It was 10:30PM by the time we were able to get started, so we opted for 45min rather than a full hour.
9 minutes of . . . 50 easy kick, 50 moderate swim, rest 20s
We made it through 3.5 sets.
9 minutes of . . . 25 easy drill, rest 15s
We made it through 2-25's each of fingertip drag, reach, scoop, and catch up.
22 minutes of . . . 25 fast swim, 25 easy swim, 25 fast swim, rest 30s
We made it through 9 sets.
5 minutes of . . . 25 easy swim, rest 10s
We made it through 6 sets.
TOTAL: 1375 meters
Tuesday, August 12 - Personal Training and Walk/Jog 45min
AM: Personal Training
Conditioning workout for strength and stability with personal trainer.
3 sets of: 20 reps low row machine @ 35 lbs, 15 reps tricep rope @ 25 lbs
3 sets of: 20 reps (each side) TRX split squat
3 sets of: 20 reps hanging leg raises, 20 reps plank-to-push up
Modifications -- Couldn't make it through all 3 sets before my lower back started to take over. Not safe, so we moved on. The more I work on core strength (safely), the better I'll be at not having that happen.
3 sets of: 20 reps 2-leg cable squat with row on foam pad, 20 reps 1-leg 2-arm lateral raises on foam pad @ 5lb/arm
My legs were very tired from PT, so we went for a light walk/jog just to move around some.
Wednesday, August 13 - rest
Thursday, August 14 - Jog 30min
Walk 5 min; stretch
Run 12 min
Walk 3 min
Run 10 min
Walk 5 min
Friday, August 15 - Conditioning 1hr and Bike
3 sets of: 20 reps lat pull down machine @ 50 lbs (+5lb from last week), 20 reps tricep extension machine @ 45 lbs (+5lb from last week)
3 sets of: 10m seal crawls, 1 min flutter kicks
Modifications -- On the seal crawls, I also had a foam square underneath my feet that I had to drag with me (not in video). Additionally, I wasn't able to make it through all of the flutter kicks. My abs were so tired from the crawls that my body was using my lower back to compensate - not safe.
3 sets of: 20 reps of two-leg squat on bosu ball, 20 reps of 1-leg bicep curls on bosu ball @ 8lbs/arm
3 sets of: 20 reps leg extension machine @ 35 lbs
3 sets of: 20 reps (each side) tricep kickback @ 7.5 lbs (+2.5lb from last week), 20 reps of bench knee ups
I bought my first roadbike Thursday (woo!). Turns out they're quite different from the mountain bikes I'm used to, so we took a nice leisurely ride on Friday so I could get acclimated.
Saturday, August 16 - Swim 40min
50 meters x 2, stretch
100m x 2, rest 30s between each
50m easy, stretch
Sunday, August 17 - rest
There it is. If you have any questions, let me know :)
If you missed . . .