30jun2009 swimming
2000 yds freestyle in 31′55″
5 x 200 yds free: no send-off but with 10 - 15 seconds rest
8 x 50 yds: Odd 50s in IM order; even 50’s freestyle
200 yds free easy
Workout:
- Type: Swim
- Date: 06/30/2009
- Time: 13:37:05
- Total Time: 00:59:38.00
- Calories: 784
- Distance: 3,600 yd
- Average Pace: 1:39.29/100yd
Filed under: Swim
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30jun2009 heavybag/warm-up
My oldest slept in LATE today, so I didn’t get to swim yet. Here’s what I did to fill the time…
HeavyBag 4-punch (as 1ct) x 52/54/56/58/60/62ct
Alternating between:
running in place: 100/100/100/100/100/100
heavy bag 2-punch (as 1ct) x 20/22/24/26/28/30ct (no gloves)
then to warm-up stuff:
HipSwing F/B, S/S 17/side
HipRolls 10/side
Lunges/elbow-to-ankle 10/side
Scorpion 10/side
Inchworm 10x
Proneplank 90″
Sideplank w/arm raise 10# 10/side
WallSquats 17x
It does more than it appears to. Now off to swimming.
Workout:
- Type: General Cardio
- Date: 06/30/2009
- Time: 10:00:00
- Total Time: 00:30:00.00
- Calories: 300
Filed under: General Cardio
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29jun2009 easy walk w/dog
Dog hadn’t gotten a decent walk in a while, and was whining so badly it was almost unbearable. Like they say, the squeaky wheel gets the oil…BTW the new Greenday album KICKS ASS.
Workout:
- Type: Walk
- Date: 06/29/2009
- Time: 23:00:00
- Total Time: 00:33:10.00
- Calories: 262
- Distance: 2 miles
- Average Pace: 16:34.48/mile
Filed under: Walk
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29jun2009 afternoon PT
Ate a crappy lunch, so I did another quick one. Swimming resumes tomorrow
HipSwing FB, SS 16/side
HipRoll 8/side
Lunge/elbow to ankle 8/side
Scorpion 8/side
Inchworm 8x
PronePlank 90 sec
SidePlank +10# 8/side
Wallsquats 16x
then onto…
Heavybag 4-punch x 52/54/56/58/60ct (1-2-3 one, 1-2-3-two, ….)
and finally short circuit
Single KB Clean/snatch 12Kg 15/15/side
Single KB Lunges 12Kg 11ct/11ct/side (do 11ct lunges w/KB in one hand, then switch hands and do 11ct more lunges)
CrossPunch 2×20#dumbells 11/11ct
then ran out of time.
Workout:
- Type: Strength Training
- Date: 06/29/2009
- Time: 17:00:00
- Total Time: 00:27:20.00
- Calories: 288
Filed under: Strength Training
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29jun2009 quick circuit
addicted to the kettlebells, what can I say…
Warm-up:
HipSwing F/B, S/S 15/side
HipRoll 8/side
Lunge/elbow to ankle 8/side
Scorpion 8/side
Inchworm 8x
PronePlank 90 sec
SidePlank w/10# 8/side
WallSquats 15x
onto baby circuit:
Alternating OneArmSwing 12Kg 12/12/12ct
WallSquats w/KB 12Kg 15/15/15
Sgl Seated KB Squat 12Kg 12/12/14/side
Workout:
- Type: Strength Training
- Date: 06/29/2009
- Time: 09:10:00
- Total Time: 00:23:52.00
- Calories: 251
Filed under: Strength Training
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28jun2009 warm-up/circuit(s)
Warm-up:
Jumprope 4 x 110
HipSwing front/back, side/side 15/leg
HipRoll 7/side
Lunges elbow-to-ankle 7/side
Scorpion 7/side
InchWorm 7x
Prone Plank 1′15″
SidePlank w/arm extension 15# 7/side
WallSquats 15x finished in 15′38″
then into 1st circuit:
Russian Deadlift 70# 11/11/11/11/11
Lunges +40# 11/11/11/11/11ct
Back Extensions 70# 11/11/11/11/11
OneArmSwing 30# 11/11/11/11/11/arm
Front Squats 70# 12/12/12/12/12 finished in 24′19″
then into Kettlebell circuit routine for remainder of workout:
Alternating OneArmSwing 12 Kg 12/12/12/12ct
OneArm CleanNSnatch 12Kg 12/12/12/12/side
Alternating Horseshoe Toss 12Kg 12/12/12/12ct
Single Seated KB Squats 12Kg 12/12/12/12/side
Don’t forget to Drink during routine, whatever it is you do.
Workout:
- Type: Strength Training
- Date: 06/28/2009
- Time: 12:00:00
- Total Time: 1:01:14.00
- Calories: 644
Filed under: Strength Training
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26jun2009 heavybag/kettlebells
Tomorrow is the Seattle RR marathon and I can’t run it because of my Achilles. Life goes on….and a good heavy bag warm-up and kettlebell stuff always helps along the way!
Heavy bag 4-punch x 50/52/54/52/50ct in 6′59″
then
Hip swing front/back, side/side 15/leg
Hiproll 7/side
Lunge elbow-to-ankle 7/side
Scorpion 7/side
Inchworm 7x
Prone plank 1 minute
Side plank w/arm extension 7/side
Wallsquats 15x
then onto kettlebell circuit:
OneArm Swing 12kg 12/12/12/arm
OneArm Clean (basically up and over the head) 12 kg 12/12/12/arm
Alternating OneArm Horseshoe toss motion 12 kg 12/12/12ct
OneArm Squat 12kg 12/12/12/side (hold KB properly seated against chest and do 12, then switch hands and do 12 more–that equals one set)
From heavy bag to end of KB routine took only 34′38″, but it was a burner for me since I am new to kettlebells. Another tool for your toolbox if you’re looking for something to make your PT more interesting (and fun).
Workout:
- Type: Strength Training
- Date: 06/26/2009
- Time: 09:30:00
- Total Time: 00:34:38.00
- Calories: 364
Filed under: Strength Training
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25jun2009 strength workout/two parter
Warm-up
Jumprope 4 x 100
Hip Swings front/back 15/leg
Hip Rolls 7/side
Lunge Elbow-to-Ankle 7/side
Scorpion 7/side
InchWorm 7/side
Prone Plank 1 minute
Side Plank w/10 pounds 7/side
Wall Squats 15
Then circuit:
Back Extensions BW 11/11/11/11/11
Front Squats 70# 11/11/11/11/11
Russian Deadlifts 70# 11/11/11/11/11
Lunges +40# 11/11/11/11/11ct
OneArm Swing 30# 11/11/11/11/11/arm
alarm, then
Hip Swings Front/back, side/side 15/leg
Hip Rolls 7/side
Lunge Elbow-to-ankle 7/side
Scorpion 7/side
InchWorm 7/side
PronePlank 1 minute
SidePlank w/15# 7/side
Wall Squats 15
A new toy I received for Father’s Day….a 12Kilo Kettlebell
OneArm Swing 10/11/12/12/11/10/arm at 1 minute "send-off"
Workout:
- Type: Strength Training
- Date: 06/25/2009
- Time: 14:00:00
- Total Time: 00:52:00.00
- Calories: 547
Filed under: Strength Training
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24jun2009 long swim
I was going to do sets, since I had done long swims the last couple of times, but the pool was crowded, and doing sets while trying to keep to a send-off is impossible when there are too many people to navigate. So, a long swim, it was.
3200 yds freestyle in 49′11″
Workout:
- Type: Swim
- Date: 06/24/2009
- Time: 09:25:00
- Total Time: 00:49:11.00
- Calories: 711
- Distance: 3,200 yd
- Average Pace: 1:32.14/100yd
Filed under: Swim
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23jun2009 quick swim
2000 yds freestyle in 32′46″
200 yds easy: alternating free and breast
Workout:
- Type: Swim
- Date: 06/23/2009
- Time: 09:10:00
- Total Time: 00:36:36.00
- Calories: 481
- Distance: 2,200 yd
- Average Pace: 1:39.78/100yd
Filed under: Swim
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