Wed. Thurs. Weights and Swim and power hike

THURSDAY:
Awesome Swim!

- I forgot my workout on my night table, but I did peruse it last night, so I had a pretty good idea of what to do.

Warm up- (only did 50s not 150m legs)
- swim/ kickboard/ pullboy/ swim

Drill:
-kicked one side (not sure what 6 beats means... is it 3 kicks each leg, or 6 kicks on one leg?)
- 1 arm (I assumed that meant keeping one arm straight ahead and swimming with one arm)
-catchup (know this)
- swim (i couldn't remember last drill... next time)

Main Set: (i couldn't remember, and it didn't seem to add up so I made up my own pyramid with 10 sec rests between each set, 15-20 sec rest between intervals. One of Duncan's old Stingray's was swimming in my lane and smoking me even though i got a head start. this was good- i pushed harded and revved up my heart rate.)
- 3 x 50
- 3 x 100 (150 heart rate)
- 2 x 200 (156 heart rate)
- 3 x 100
- 3 x 50

Cooldown: 50 kick, 150 back stroke... this felt tough as my arms were a bit resistant from weight lifting- it was gratifying to push through the back stroke anyways. (140 heart rate)

Pool Run- 100 metres without stability belt... tough but good.

WEDNESDAY:

MORNING:
- 15 min of Eliptical (strange time... didn't feel very strong - so I opted to row)
- 15 min on rowing machine.
Core and stretching (plank 2 min, sideways plank lifting one leg (40 sec each), inner core squeezes, and then with leg lifts.)
- Bench Press: 2 x 15 @ 50lbs
- Wing-span oppening and closing 2 x 15 @ 15lbs)
- 25 crunches feet on s.ball
- upside down plank on s.ball (10sec x 10)
- feet on s.ball, shoulder bridges ... this was hard today(hamstrings) (10 sec x 6)
- Superman on S. Ball
- Standing Straight Cross Overs (2 x 15 @ 15lbs each)
- Tricep pull downs (2 x 15 @ 20lbs)
- swan dive on s.ball (6 x 6 seconds)
- Half pulls using tension elastics (standing straight back bent down)


AFTERNOON:
Power Hike: 1 hour with Tara... lots of advice and ideas for ironman.