Block 4

[KE10]

9-24-07
Week 1, Monday

CSS (combat side stroke) 50 yd. x 6, 3:00 rest
Contrast shower

Band push ups: 25, 21, .....
Band pull ups: 12, 10, .....
Band dips: 15, 13, .....
Sit ups: 5# x 40, 32, 24
Natural GHR: 7, 6, 5
Bulgarian split squat: 35# DB's x 15, 12, 10
Inverted row: 15, 12, 10
Shrugs: 100# DB's x 10, 8, 6

800 M runs, 3:00 rest: 2:59, 2:52
45 min walk

[KE10]

Week 1, Tuesday

DOMS: 1/10

Easy 60:00 swim: 2300 yd.
Contrast shower

Hammer curls: 45# DB's x10, 8, 6
Elbows out extensions: 25# DB's x 18, 14, 12
R tricep feels significantly better, 1/10

Easy 5 mile run: 43:26
Minor hip discomfort (1/20, stable)

Full plank: 2 x 0:35
Full side plank: 2 x 0:35
Flutter kicks: 2 x 25
Static stretches