Swim
Warm-up:
1x50
2x500
5x50 on the min.
5x100 4 min interval(1:29 avg.)
Cool down;
1x250
Transition Run - 1/4 mile@7:00 pace
Front squat 3x5(45/95/115)
Push Press 3x5(45/95/95)
Dead lift 3x5(45/135/185)
Swim was good practice for being out of breath in the water, something I still have to get comfortable with. Weight work was just to start adding weight to the motions, probably one more workout like that before starting on a dedicated program of weights.
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