Saturday, January 29, 2011

Week of Jan. 30th: Drylands

3 x 30 second Plank
:15 Rest Interval

3 x 10 Push Ups

2 x 1:00 Wall Sits
:20 Rest Interval

3 x 30 Crunches

Saturday 1/29/11: Workout

Warmup:
200 Swim

100 Monkey Drill (freestyle; flip every 5th stroke)
100 Sideways Fly Kick
100 Fingertips Drill
2 x 50 2 Turns (Go to middle of the pool and start. Flip on both ends, finish in middle.)
150 Kick
150 Pull

4X:
75 Free
75 Stroke
75 (Back, Breast, Free)
75 Kick No Board

2X at Even Pace:
100
200
300

300 Cool Down

Total: 3300 yards.