Workout Notes: 3700 Yards Swim & Chest / Shoulder Lift

Got in the pool twice last week.  Saturday's workout went about 3600.  The pool was warm again -- about 83 degrees -- which always creates some challenges.  I decided to do some aerobic work and try to close it up with just a bit of speed.

Warm-Up

6 x 100 easy @ 1:30

100 kick

Main Set

20 x 100 @ 1:30 aerobic pace (holding 1:20/100)

 -- 10 x swim

 -- 10 x pull

300 kick

50 easy

Tempo Work

5 x 100 @ 1:30, descending 1 to 5

 -- 1:20, 1:16, 1:14, 1:13, 1:09

150 easy

Total: 3700

* * *

Sunday in the Weight Room

Hannah and I went after it in the gym yesterday after church.  I am sore.  

This was a chest / shoulders / triceps day, and we've been focusing generally on trying to improve Hannah's overall shoulder and core body strength.  The idea is to help her do better, more effective push-ups.  As I noted a week or so ago, I'm trying to bench 185 comfortably.  This workout was aimed at both goals.

Note: I've included links to prevent confusion about what we did.

Warm-Up

Body rolls

3 x Sunrise salutes

General stretching

2 x Dynamic Warm-Up:

 -- 10 x plank walks w/ shoulder tap (Hannah) / 12 x push-ups (Me)

 -- 10 x body weight squats

 -- 10 x tuck-ups

3 x Set 1:

 -- Incline dumbbell press (4 sets: 10 x 45 lbs, 10 x 50 lbs, 8 x 60 lbs, 12 x 50 lbs)

 -- 8 x box jumps (Hannah, 4 sets) / goblet squats (12 x 45 lbs, 10 x 50 lbs, 10 x 50 lbs)

 -- 12 x lying leg raise

3 x Set 2:

 -- 8 x incline push-ups (Hannah) / crossover push-ups on bosu (12x)

 -- Lower-body twists (12x)

 -- 8 x Reverse lunges

3 x Set 3:

 -- Dumbbell side-lateral raise (Dan: 10 x 15 lbs.; Hannah: 8 x 5 lbs.)

 -- Triceps extensions (Hannah: dumbbell kickbacks [5 lbs]; Me: press downs [10 x 55 lbs])

 -- Crunches (Hannah: 15x; Me: 20x)