Swim Workout Day 1

7/6/09

I realized I am very out of shape. Swimming was actually not difficult but I started moving slower and slower as the sets moved on. I am also very sore from dryland and the fact that I went to play basketball after practice.

Dryland:
(All with medicine ball...the one we used was 5 kg.)

-8 lap run around facility complex(about 1.2 mile or so)
-25 pushups(medball on one hand,pushup, then move medball to other hand and repeat without going down)
-50 bleacher sit ups(holding med ball on chest)
-100 lunges(holding med ball on chest or above head)
-150 squats(holding med ball on chest or above head)
-200 V-ups(i actually didn't complete this...lay flat on back with medball held above head. then in one motion lift your legs and touch med ball to feet and V position).

Swimming:
(All in 25 yard pool- SCY)

Warmup- 300 free, 300 choice
-400 IM- split into 25 kick, 25 right arm, 25 left arm, 25 swim.
-10 x 50 kick on 1:00

Main Set- 4 x 800 IM split up. There is a 30 sec rest between each 800 IM
-First 800 IM is split into 8 x 100 IM with 5 sec rest in between
-Second 800 IM is split into 4 x 200 IM with 10 sec rest
-Third is split into 2 x 400 IM with 20 sec rest
-Last is an 800 IM