Tempo Swim and Muscle Recovery Lifts

Ryan Lochte, USA Olympic team swimmer. Check out his website on the link below.

Ryan Lochte, USA Olympic team swimmer. Check out his website on the link below.

Ryan Lochte’s Web Site

Daily Motivation:

“Strength and growth come only through continuos effort and struggle.” -Napolean Hill

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row.
  • 50yd, 100yd free
  • 150yd kicking

Swimming:

  • 1600yd free tempo swim @ 80% 1400m TT pace
  1. Time: 35:37.

Muscle Recovery Workout: *All of these movements are performed with light-medium weight and done for the Rx’d weights or until muscle burn is achieved.

  • Glute Ham Developer Sit-ups 3×15. Completed 3×12
  • Glute Ham Developer Raises 3×15. Completed 8-8-9
  • American Kettle Bell Swing. 3×15 @ 26lbs.
  • Bench Press 3×15. Completed 3×15 @ 95lbs.
  • Pull-ups 3xTF. Completed 1 round of 8 kipping and 2 ends of 4 strict chest to bar (CTB).

AFTERNOON SESSION:

REST!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s