2013

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October 18

Swim
  • 45m
  • 1000.00 yards
  • -----

500 warm up
4x kick board
100 crawl
4x swim block
200 crawl

October 17

Run
  • -----
  • 1.50 miles
  • -----
Swim
  • -----
  • 700.00 yards
  • -----
Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    4
    20
    20
    50
    50
  • ABS - Standing Cable (x-body) Curl
    2
    20
    20
    40
    40
  • ABS - Trunk Twists
    2
    15
    15
    6
    6
  • BACK - Roman Chair
    2
    20
    20
    175
    175
  • BACK - Seated row
    2
    12
    12
    20
    20
  • BICEPS - Pulley Curls
    2
    12
    12
    15
    15
  • CHEST - Flies - Flat
    2
    12
    12
    15
    15
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    12
    12
  • LEGS - Quad Extensions
    2
    12
    12
    15
    15
  • SHOULDERS - Machine Military Press
    2
    12
    12
    20
    20
  • TRICEPS - Pulley pushdown
    2
    12
    12
    15
    15
Sport
  • Yard Work
  • -----

October 16

October 15

Swim
  • -----
  • 1000.00 yards
  • -----
Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    1
    20
    20
    50
    50
  • ABS - Standing Cable (x-body) Curl
    1
    0
    0
    0
    0
  • ABS - Trunk Twists
    1
    15
    15
    6
    6
  • BACK - Roman Chair
    1
    20
    20
    175
    175
  • BACK - Seated row
    1
    12
    12
    20
    20
  • BICEPS - Pulley Curls
    1
    12
    12
    15
    15
  • CHEST - Flies - Flat
    1
    12
    12
    15
    15
  • LEGS - Hamstring Curls (Cable)
    1
    12
    12
    12
    12
  • LEGS - Quad Extensions
    1
    12
    12
    15
    15
  • SHOULDERS - Machine Military Press
    1
    12
    12
    20
    20
  • TRICEPS - Pulley pushdown
    1
    12
    12
    15
    15

October 14

Swim
  • 30m
  • 1000.00 yards
  • 03m /100 yards

October 13

October 12

Swim
  • 30m
  • 1000.00 yards
  • 03m /100 yards

Good strong swim. Timed 1/4 mile at just under 8 minutes. Had a really strong last lap with good leg kick. Definitely gassed by the time I hit the end wall. Spent the next 11 laps working on crawl technique. Focused on getting elbows high out of water and knifing in with the thumb first. Practiced flip turns but keep getting water up my nose. Have to work on it.
Right shoulder feels really good ever since I found those shoulder stretches using the broom stick. BGL 178/102.

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T1 rider's Training Log


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