Weekend Swimming Workouts: Jan. 14 & 15, 2017

I wasn't going to write these workouts up, but if I'm archiving workout now, I suppose I might as well include these in the archives.  Coming off of Tuesday's blistering work, I've been tired.  Still, Saturday's workout was mostly aerobic work, but it was great.  Today's was a struggle.

Saturday Swim
10 x 100 freestyle @ 1:30 aerobic pace (warm-up)
200 kick (alternating 50 fly/50 breast)

12 x 100 pull @ 1:30 aerobic pace

200 cool down

Saturday Weights
3 x Sunrise Salute
10 x push-ups
10 x body-weight squats

Superset #1
Military Press (4 sets: 10 x 25, 10 x 30, 8 x 35, 12 x 30)
Single-Leg Squats (3 x 12 reps; no weight)
Tuck-Ups (3 x 15 reps)
 -- Started & finished this set with Military Press.

Superset #2
Side-Lateral Raise (10 x 12.5; 10 x 15; 10 x 15)
Push-ups (3 x 12)
Russian Twists (3 x 12 with 15 lbs kettle bell)

Superset #3
V-Ups (3 x 15)
Dumbbell Front Rows (3 sets: 12 x 25)
Seated Triceps Press (3 x 12)


Sunday Swim
5 x 100 warm-up @ 1:30
200 kick (alternating 50 fly/50 breast)
10 x 50 free @ :50, aerobic pace, breathing every 3rd

5 x 150 build @ 2:15

50 easy

200 kick

4 x 50 IM order @ :55 tempo pace

100 easy