October 7th 2010

Injury Prevention + PTG Core + Max Effort Calisthenics

Injury Prevention

• Rotator Cuff work
• Hip abductor cable lifts/pulls
• One leg squats
• Calf raises

PTG Core

• 2 x 50 bridges
• 2 x 60 second planks
• 2 x 50 second each side side planks
• 2 x 50 bird dogs
• 2 x 10 supermans
• 2 x 25 wipers

Max Effort Calisthenics

2 rounds of:

• Maximum pushups in 1 minute
• Maximum situps in 1 minute
• Maximum pullups

Scores

1. 85 / 60 / 18
2. 65 / 50 / 14

Notes: My scores are a little down other than in situps. This may be for two reasons. Either it is because I have not done this workout in 3ish weeks or it is because injury prevention work before takes a little out of me.

October 6th 2010

CHI Swim

300 Yards of warm up

500 yards in 8:38

drown proofing practice (no rope involved)

300 yards cool down

October 5th 2010

Injury Prevention + Circuit Workout

Injury Prevention

• Rotator cuff work
• Back work
• One leg squats
• Cable hip abductor pulls

Circuit Workout

5 rounds of

• 8 Pullups
• 10 Bar dips
• 40 Situps
• 40 Pushups
• 8 Thrusters (straight bar, 55lb)

October 4th 2010

LSD Pool Swim

• 3100 yards (1.77 Miles)
• 25 yard pool
• Time: 59:05
• Pace per 500 yards: 9:31

Notes: My stroke must have been really efficient today because this didn't feel difficult despite the pace. Solid swim though and I believe it is my longest. Only 4 more increments until I am at my goal of 2 miles continuous.

October 3rd 2010

Rest day!

October 2nd 2010

Injury Prevention + Pyramid Calisthenics

Injury Prevention

• Different Rotator cuff and back exercises using cable
• Calf raises
• Cable side leg pulls
• One leg squats

Pyramid Calisthenics

Pyramid levels going from 1 to 10 and back to 1

For each level of the pyramid

• 1 pullups
• 1 push press (45 lb)
• 4 situps
• 3 pushups

Total Pullups: 100

Total pushpress: 100

Total situps: 400

Total pushups 300

And a long stretch

October 1st 2010

PTG Core + Roller Massage + Swimming Intervals

-------------PTG Core-----------------------

• 2 x 20 4 count bridges
• 2 x 60 second planks
• 2 x 50 second side plank on each side
• 2 x 20 4 count birddogs
• 2 x 10 supermans
• 2 x 25 wipers

-----------Roller Massage Session--------------

-----------Swimming Intervals------------------

150 yard warm up

8 rounds of:

• Sprint 100 yards
• Rest 1 minute
• Paddle 50 yards
• Rest 1.5 minutes

150 yard cool down

Water confidence work (simulation drown proofing, obviously no rope was involved).

Round Times:

1. 1:41
2. 1:35
3. 1:36
4. 1:39
5. 1:38
6. 1:39
7. 1:36
8. 1:37

Average 1:38