Training Log Archive: nlewiswalls

Afternoon swim workout since class got cancelled early:

500 freestyle (warm-up, 7:58)
3 x 250 side finning @ 1:00 rest
10 x 50 freestyle @ 1:00 (0:37-0:39 splits)
5 x 50 kick @ 2:00 (0:50-0:53 splits)
300 pull (freestyle stroke)
300 side finning
300 freestyle (cool-down)

2900 total yards

Evening lift in the garage gym:

3/3/3/3/3/3/3/3 bench press @ 205 lbs.
6/6/6/6/6 barbell curls @ 85 lbs.
9/9/9 DB hammer curls @ 35 lbs. (each side)
20/20/20/20 push-ups @ bodyweight
12/12/12 supine bar rows @ bodyweight

Afternoon run on a big mostly trail loop around Area J behind the gyms...nice run.

Mile Splits:

1 6:50
2 7:07
3 7:31
4 7:07
5 7:03
6 7:13
7 7:34

Swim workout after class at Tucker Pool:

4 x 50 freestyle @ 1:00 (~0:40 splits)
3 x 100 freestyle @ 2:00 (~1:30 splits)
3 x 200 side finning @ 1:00 rest
10 x 25 freestyle sprint @ 1:00 (~0:15 splits)
3 x 200 side finning @ 1:00 rest (with 10 lbs. weight belt)
2 x 500 freestyle @ 3:30 rest (8:02, 7:55)

2950 total yards

Evening lift in the garage gym:

3/3/3/3/3/3/3/3 bench press @ 205 lbs.
6/6/6/6/6 barbell curls @ 85 lbs.
9/9/9 reverse barbell curls @ 65 lbs.
5 rounds of 15 push-ups on the minute (75 total reps)
12/12/12 supine bar rows @ bodyweight
8/8/8 DB hammer curls @ 35 lbs. (each side)