Core:
(3x)
Sit-up (your choice) 1 x 25
Stability Ball Knee Tucks 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Capt. Chair Leg Raises 1 x 15
Hanging Knee Lifts 1 x 15
200 Other Various Abs
Shoulder Stability Exercises 2 sets (3 x 15)
Vasa Trainer 3 x 20
Weights:
Bench 3 x 15
Dumbell Flys 3 x 15
Dumbell Shoulder Press 3 x 15
Side Laterals 3 x 15
Front Laterals 3 x 15
Lat Pull 3 x 15
Dips 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Swim:
800 Swim
400 Kick w/ Fins
600 Pull
200 IM Drill
______________
2000 SCY
About 2 hrs for this whole workout
-Pull was closed in the morning due to icy conditions (not!) so got off work early since I was there at 6:15 and did a 2 hour today.
-The 2000 swim at the end is a float and seems to really help with soreness the following day....even though I feel like a stone when I do it.
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